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  • Writer's pictureCrossFit AMRAP

Saturday, December 21st



Back Squat

Heavy Set of 3 Reps


2:00 Work / 1:00 Rest x 3 Rounds

3:00 Work x 1 Round

9 Wall Balls 20/14

10 Sprints (10m)

Max Clean & Jerks 135/95

**75 Clean and Jerks is the task - work until completion, or time capped.

GOAL: 75 Clean and Jerks is the task - work until completion, or time capped.


Wall Ball 14/10

Barbell - 115/80, 95/65


Do as RX



AMRAP in 4:00

27/21 Calorie Row

27 Burpees

27 Pull Ups

... Rest 4 Minutes

AMRAP in 4:00

21/15 Calorie Row

21 Burpees

21 Toes to Bar

... Rest 4 Minutes

AMRAP in 4:00

15/9 Calorie Row

15 Burpees

15 Pull Ups



No class, next available class is Monday at 7:30pm.

CrossFit For Sport [CF4S] is a program designed for young athletes, ages 10-18. Whether you are looking to excel at sports outside the gym or wow college recruiters, our program is for you. We will focus heavily on proper movement mechanics and have a better understanding of functional movements. As athletes progress through the program you will see tremendous improvement in speed, strength, and coordination. We will prioritize making our athletes stronger through safe movement patterns, proper warm up, and mindset development. Each hour long class will involve a group warm up, several lifts, and then a short to mid length conditioning piece.

CrossFit For Sport is designed and implemented with one goal in mind - to make young athletes better prepared for their given sport(s). It achieves this goal through proper, strategic programming and its injury prevention methods.


Monday - Thursday

7:30 pm

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