CrossFit Delta Fox Memorial WOD
- AMRAP in 28 minutes
- Buy-In: 91 Burpees
- In the remaining time, AMRAP of:
- 9 Handstand Push-Ups
- 10 Jump Squats
On a 28-minute clock, perform the prescribed work in the order written. Athlete must complete the buy-in of 91 Burpees. Then in the remaining time, perform as many repetitions as possible (AMRAP) of the 9 Handstand Push-Ups and 10 Jump Squats.
Score is the total number of repetitions completed before the 28-minute clock stops.
Tips and Strategy
Aim to complete the 91 Burpees inside the first 10 minutes to then give you a full 18 minutes to score as many rounds as possible. Aiming for a minute per round will give a strong score.
AMRAP in 28 minutes
Buy-In: 91 Burpees
In the remaining time, AMRAP of:
10 Air Squats
About the wod
The workout was designed and submitted by Coach Mikey Henry @mikeydeltafox, owner of CrossFit Delta Fox @crossfit_deltafox (Darwen, England, UK) where Alan's grandson, Jaime, is a member.
According to Mikey, he designed this workout so it can be done in any environment, in or out of the gym.
The rep scheme signifies:
- 91 Burpees for Alan's age when he passed away
- 9-10 reps for 28 minutes for Alan's date of birth (09/10/1928).
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