CrossFit AMRAP
Dec 17, 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.
Donner
For time (7:00 CAP):
3 Rope Climbs
16 Thrusters
2 Rope Climbs
12 Thrusters
1 Rope Climbs
8 Thrusters
Rx - 115/80
Scaled - 75/55, 9-6-3 Rope Climb Progressions
Masters - 95/65
Athletes will begin the WOD with 1 hand on the red wall.
Athletes must touch the black on top of the rope for it to be counted as a rep.
Blitzen
For Time (6:00 CAP)
21-15-9
Sumo Deadlift High Pull with KB
Hand Release Push-Ups
Box Jump Up and Overs
Rx - 70/55, 24”/20”
Scaled - 55/35, 20”/16”
Masters - 55/35, 24”/20”
Athletes must bring the KB to their collar bone or it will result in a no rep.
Athletes must pick up their hands at the bottom of the Hand Release Push Ups and arms must reach lockout at the top of each rep or it will result in a no rep.
RX athletes must jump for the BJO or it will result in a no rep.
All athletes may step down. Scaled athletes may jump or step up and down.
20:00 AMRAP
10 Wall Balls
10 Knee Raises
10 Burpees
50 DU/SU
300m Row/12 Cal Bike
DO MORE. BE MORE. GIVE MORE. LIVE MORE.