Swamp City Fitness – Swamp City WOD
Warm Up
500M Row
10 Beat Swings
PVC Routine
Strength
Cleans:
14 Reps @65%
8 Reps @ 75%
5 Reps @ 85%
Front Squats:
3 x 8 @ 65%
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
(Double the Numbers Every Round)
4 Wallballs (20/14)
2 Burpee Box Jump Overs (24/20)
1 Wall Walk
8, 4, 2
16, 8, 4
32, 16, 8…..