Hard Knox

Weightlifting
Back Squat (3RM)
Work up to a 3RM.

RED
AMRAP 10 Minutes:
6 Deadlift 245/165lbs
12 Calorie Row
18 Wallballs 20/14lbs

WHITE
AMRAP 10 Minutes:
6 Deadlift 205/135lbs
10 Calorie Row
15 Wallballs 20/14lbs

BLUE
AMRAP 10 Minutes:
6 Deadlift 185/115lbs
8 Calorie Row
10 Wallballs 16/10lbs

For the AMRAP the DL should be UB each round and you should challenge
yourselves to try and stay UB every round on the Wall balls.

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