MLK

Westshore CrossFit – CrossFit

Warm-up

Line Drills (8 Min)

Metcon

MLK (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 34 minutes of:

19 Pull Ups

29 Wall Balls (20/14 lbs)

39 Sit Ups

19 Shoulder to Overhead (115/75 lbs)

68 Double Unders

INTERMEDIATE

19 Pull Ups / Negatives

29 Wall Balls (14/10 lbs)

39 Sit Ups

19 Shoulder to Overhead (95/65 lbs)

68 Double Unders Attempts

BEGINNER

19 Banded Pull Ups

29 Wall Balls (10/6 lbs)

39 Sit Ups

19 Shoulder to Overhead (45/35 lbs)

68 Singles
*First 2 numbers is year of which Dr. King was born.

*Third number was how old Dr. King was when he was assassinated.

*Last 2 numbers was the year of Dr. King’s Death.

*Workout domain was the age Dr. King was when he gave his historic “I Have a Dream Speech.”