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  • CrossFit AMRAP

Monday, December 30th

CROSSFIT

STRENGTH:

Front Squats

3 - 3 - 3 - 3

70%-75%-80%-85% of your 1RM


WOD:

AMRAP in 12:00

10 Thrusters 95/65

10 Pull Ups

10 Hang Power Snatch 95/65

10 Sprinters

SWEATFEST

AMRAP in 20:00 minutes

400m Row

20 Box Jumps/Step Ups

20 Skater Sliders

15 Burpees

15 Sit Ups

10 Pull Ups/Ring Rows

10 Push Ups

CROSSFIT FOR SPORT

STRENGTH:

Deadlifts

3 @ 70%

3 @ 75%

3+ @ 80


WOD:

AMrAP in 15:00

5:00 Rowing (Calories)

4:00 Burpees

3:00 Sit Ups

2:00 Box Jumps

1:00 Handstand Push Ups/DB Press


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