CrossFit 1Force – CrossFit Endurance

Devil’s Throne (AMRAP – Rounds and Reps)

30min AMRAP

30/21 Cal Bike

3 Hang Power Clean(95/63)

6 Front Squat

9 Bar Facing Burpees

12 Box Jumps (24/20) *Step Down*

-Rest 1 Min Between Rounds-

*Look to complete each round in the same time frame, or have negative splits round to round (aka start “slow” finish fast) — name and score on whiteboard and wodify!!*

**Scales: Reduce cals to 24/18 if it’s taking more than 3 min to complete. Row 500/400 (or reduce to 400/320). Double/Single DB or KB HPC and goblet squat. Nopush-up burpees > nopush-up burpees to a box with no jump over the barbell. Reducebox height or move to step ups**
Warm Up

3x

bike 30 secs

5 VerticalJumps

5 squat 2 stand w/ twist

1x

8 de-load push up

45 sec active hang + 10 Scap PU

1x

10 90/90 GM

10 rock backs per side

30 sec low dragon (deep lunge hold) perside

10 Cat-Camel

1-2x w/ empty bar

4 Clean Grip DL

4 Hang High Pull

4 Hang Muscle Clean

4 Hang Clean

4 Front Squat

1x Tester w/ wod weight

1 HPC

2 FS

3 Bar Facing burpees

4 Box Jumps