“Followed By”

AMRAP 20
12/9 Calorie Bike
12 Toes to Bar
12 Deadlifts
Rest 1 Minute

Weight: 225/155

AMRAP 20
12/9 Calorie Bike
12 Knee Ups
12 Deadlifts
Rest 1 Minute

Weight: 185/135

AMRAP 20
9/6 Calorie Bike
12 Leg Lifts
12 Deadlifts
Rest 1 Minute

Weight: 135/95

WOD GUIDANCE & GOALS
Yes, there’s rest built into the AMRAP!! Push your pace (60+ rpms) on the bike to finish the calories in :30 – ish seconds (no more than :45.) Try to do the toes to bar unbroken for as long as possible, then break into 8/4 or 6/6 reps (about :30 of work.) Then choose a weight for the deadlifts that you can do for all 12 reps the first round and then may have to break into 6 and 6 reps. Each round wil take about 2:00 or less. Target 6+ Rounds.

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