Agate Pass CrossFit – CrossFit

Benchmark Thursdays WOD

Air Force (Time)

For Time

20 Thrusters (95/65 lbs)

20 Sumo Deadlift High-Pulls (95/65 lbs)

20 Push Jerks (95/65 lbs)

20 Overhead Squats (95/65 lbs)

20 Front Squats (95/65 lbs)

*4 Burpees at the top of each minute
Men will use a 95lb barbell. Women will use 65lbs. I highly recommend scaling the weight for the majority of us even if 95lb/65lb is a weight you typically can get. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work (that includes 0:00). I also recommend scaling the number of burpees to 2 or 3 as the burpees should not take close to half the minute. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.