AMRAP

Tags:

12-min AMRAP

  • 12 cal row
  • 24 1-arm Alt DB Snatches (50/35)
  • 24 Weighted Lunges

then immediately into

For Time (cap 8:00min)

  • 1,500m Row

Optional Strength: Bench

12 min AMRAP

  • 12 KB Swings (53/35)
  • 12 KB Squats
  • 12 KB Single Arm Push Press (6 each arm)

Off CrossFit® main site.

Metcon

20 min AMRAP

  • 5 x Deadlift
  • 5 x Hang Power Clean
  • 5 x Front Squat
  • 5 x Push Press
  • 5 x Back Squat

Metcon

For Time (25min Time Cap)

8 min AMRAP

  • 50ft Max Load Med-Ball Bear Hug Carry

4 rounds

  • 500m Row
  • 50 push-ups

Metcon

18 Min AMRAP

  • 12 / 9 Cal Assault Bike
  • 12 Thrusters (45/35)
  • 8 Toes-to-Bar
  • 2 strict pull-ups

METCON

30 min AMRAP

  • 5 deadlift (225/155)
  • 13 push-ups
  • 9 box jumps (24/20)

Metcon

18 Min AMRAP (Partner – You Go, I go)

  • 8 Cal Assault Bike
  • 5 KB Deadlifts (53’s/35’s)
  • 25 meter Farmer Carry


Tags:

Conditioning

20 min AMRAP

  • 12 Cal Assault Bike
  • 24 Wall Balls (20/14)
  • 12 Cal Row
  • 24 1-Arm Alt Dumbbell Snatches (50/35)
  • 12 Burpees
  • 24 Pull-Ups
Tags:

Conditioning

25 min cap

  • 500m row
  • 25 pull-ups
  • 500m row
  • 25 hand release push ups
  • 75 wall balls (20/14)
  • 50 back squats (50lb / 35)
  • 25 push presses
  • 500m row
  • 25 pull-ups
  • 500m row
  • 25 hand release push ups

5 min Warm-up

  • Squat Therapy

Conditioning

12 Min ALT EMOM

  • 12 cals x Ski Erg
  • 12 cals x C2 Bike

Strength

20 min AMRAP

Incredible Hulk. (115lb/75lb)

  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats