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  • CrossFit AMRAP

Friday, March 11th


 

CROSSFIT

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)


♀ 65 lb, then 75 lb, then 85 lb

♂ 95 lb, then 115 lb, then 135 lb


Time cap: 12 minutes


WORKOUT VARIATIONS

Rx’d (Ages 16-54)

♀ 65 lb, then 75 lb, then 85 lb

♂ 95 lb, then 115 lb, then 135 lb


Scaled (Ages 16-54)

♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,

then chest-to-bar pull-ups | single-unders | 45 lb, then 55 lb,

then 65 lb

♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,

then chest-to-bar pull-ups | single-unders | 65 lb, then 85 lb,

then 105 lb


Teenagers 14-15

♀ 45 lb, then 55 lb, then 65 lb

♂ 65 lb, then 85 lb, then 105 lb


Scaled Teenagers 14-15

♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,

then chest-to-bar pull-ups | single-unders | 35 lb, then 45 lb,

then 55 lb

♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,

then chest-to-bar pull-ups | single-unders | 45 lb, then 65 lb,

then 85 lb


Masters 55+

♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,

then chest-to-bar pull-ups | 45 lb, then 55 lb, then 65 lb

♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,

then chest-to-bar pull-ups | 65 lb, then 85 lb, then 105 lb


Scaled Masters 55+

♀ Jumping chin-over-bar pull-ups, then jumping chest-to-bar

pull-ups, then chin-over-bar pull-ups | single-unders | 35 lb,

then 45 lb, then 55 lb


♂ Jumping chin-over-bar pull-ups, then jumping chest-to-bar

pull-ups, then chin-over-bar pull-ups | single-unders | 45 lb,

then 65 lb, then 85 lb

 

DO MORE. BE MORE. GIVE MORE. LIVE MORE.






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