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  • CrossFit AMRAP

Thursday, December 26th

CROSSFIT


WOD:

In Teams of 2 (split reps however)

AMRAP in 13:00

20 Sprints - while partner holds a plank

20 Burpees - while partner holds bottom of Air Squat

20 Hang Squat Snatch 95/65 - while partner holds top of a pull up


STRENGTH:

Front Squats

5 @ 60%

5 @ 70%

5 @ 70%

5 @ 70%

—————

SWEATFEST



3 Rounds For Time

22 Double KB Deadlifts

22 Box Jumps

22 Kettlebell Swings

22 Knees-to-Elbows

22 Sit Ups

22 Pull Ups

22 Thrusters (Barbell or DB’s)

22 Wall Balls

22 Burpees

22 Double Unders

—————

CROSSFIT FOR SPORT


STRENGTH:

Shoulder Press

2-2-2-2-2

*Start at 65% of your 1 RM

*Work up to 85%


WOD:

With 15:00 on the clock…

Buy In: 75 Calorie Row


Then, AMRAP of:

5 Hang Power Clean & Jerk

20 Sit Ups

10 Wall Balls


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