CrossFit AMRAP
Dec 14, 20201 min
Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.
Dasher
3 Rounds For Time (9:00 CAP)
18 Calorie Row
15 Wall Balls
12 Alternating DB Snatches
9 Toes-2-Bar
Rx - Wall Ball 20/14, 50/35 DB
Scaled - Wall Ball 14/10, 35/20 DB, Knee Raises
Masters - Wall Ball 14/10, 35/20 DB
Athletes will begin with 1 hand on the red wall.
At 3-2-1-GO athletes will run to their assigned rowers by the whiteboard to begin the WOD.
After completing the Row athletes will make their way across the room back to their wall balls.
The workout is complete when the athlete touches any part of their rower after all reps have been completed.
Both heads of the DB need to touch the ground and athletes may not the leg with freehand when doing alternating DB Snatches.
Dancer
In 7:00 Build To Heaviest Weight of:
1 Clean (can be squat or power)
3 Front Squat
Weight must be lifted off of the ground before time is up for complex to count. If the timer goes off and the athlete is in the middle of the lift the athlete may attempt to finish the complex.
Athletes must show full control and fully lockout on the final front squat.
If an athlete’s knee touches the ground during the clean at any point it will result in a no rep.
*TABATAS*
Row/Bike
Empty Barbell Push Press
Box Jump Overs
Ring Rows
Weighted Sit Ups
DO MORE. BE MORE. GIVE MORE. LIVE MORE.