Swamp City WOD – Fri, May 5

Swamp City Fitness – Swamp City WOD

Warm Up

Bike 10/12 Cal

10 Jumping Jacks

10 Burpees

10 meter Toy Soldier with 2 Squats

10 meter Crab walk

10 meter Bear crawl

With an Empty Barbell:

10 Good mornings

10 Bulgarian Deadlifts

10 Back Squats

5 Clean Pulls

5 Hang Cleans

5 Cleans


Take 20 Min to establish a 1RM for the Following:

Back Squat (1RM)

Metcon (Time)



Deadlift (11/2 Bodyweight)

Bench Press (Bodyweight)

Clean (3/4 Bodyweight)
RX- As written

Sc- Pick weights that you can move through the rounds

Larger Class may have to start athletes at different movements.

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