“Lullaby”

Rx: With 45 kilos (100 lbs.), do 5 power snatches at the top of each minute, followed by AMRAP burpees for the remainder of the minute. Keep the rotation until you reach 100 burpees. Immediately transition to 5 overhead squats at the top of each minute, followed by AMRAP double unders. Keep the rotation until you reach 500 double unders. Then…..go to sleep.

75% Lullaby: With 75lbs., do 5 power snatches at the top of each minute, followed by AMRAP burpees for the remainder of the minute. Keep the rotation until you reach 75 burpees. Immediately transition to 5 overhead squats at the top of each minute, followed by AMRAP double unders. Keep the rotation until you reach 375 double unders.

50% Lullaby: With 50lbs., do 5 power snatches at the top of each minute followed by AMRAP burpees for the remainder of the minute. Keep the rotation until you reach 50 burpees. Immediately transition to 5 overhead squats at the top of each minute, followed by AMRAP double unders. Keep the rotation until you reach 250 double unders.

Based on your CrossFit experience, choose Rx, 75% or 50% of the WOD. Any of the three are going to be tough. Choose wisely. Post time to comments.

   


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