LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
Line Drills
Barbell Warm UP
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
“Dead Broke”
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)
ROW
Row is the buy-in and only happens once per round
Athletes will then complete AMRAP of deadlifts and box jumps
DEADLIFTS
1st Bar: 30 unbroken when fresh
2nd Bar: 25 unbroken when fresh
3rd Bar: 15 unbroken when fresh
BOX JUMP OVERS
Box jump overs, not box jumps
No need to stand to full extension on top
LINS FITT 