3 part saturday

Swamp City Fitness – All Day Swamp City WOD


Part 1

4 rounds of 200m Run/Row, 20 push up, 15 pull up/ring row, 200m Run/Row then a 2 minute rest

~Rest 5 minutes~

Part 2

15min AMRAP

Partner A: Max Tire Flips

Partner B: 30 Box step over with 20lb med/wall ball

Switch when partner B completes step overs

~Rest 5 minutes~

Part 3 as below

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

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