Brick CrossFit Chicago – Workout of the Day July, 11, 2017

B. 6 Minute AMRAP


12 Alternating DB Snatch #45/25

30 Double Unders

Rest 4 Minutes

6 Minute AMRAP

10 Russian KB Swings 1.5/1

15 Overhead Walking Lunges with #45/25 plate

20 Abmat Sit-ups

Rest 4 Minutes

6 Minute AMRAP

1000m Row

Max Burpees over the Erg in remaining time

Score = Total Rounds + Reps

Intended Stimilus

85% intensity

Capacity work


Coaches should find the best scaling choice for each athlete

HSPU>1-2 abmats>L-Seated DB Press

DU>30 Singles

Row should take around 4 minutes allowings 2 minutes for burpees


If bigger classes split class up in 3 different stations

Allow 30 minutes for set-up and WOD