Search
  • CrossFit AMRAP

Thursday, January 9th

CROSSFIT

*Due to retest week we will not have backwards day with accessory work this week.


STRENGTH:

Establish a 1RM:

Shoulder Press

Push Press

Push Jerk


WOD:

AMRAP in 9:00

15 Walking Lunges

12 Unbroken Kettlebell Swings 55/35

9 Clapping Push Ups

SWEATFEST

18:00 on the clock

5 Rounds of:

5 Pull Ups/ Ring Rows

10 Push Ups

15 Air Squats/Goblet Squats


Then AMrAP of:

10 Burpees

20 Knee Raises

30 Mountain Climbers

40 Flutter Kicks


Cash Out: 800m Row

CROSSFIT FOR SPORT


STRENGTH:

Spend 20:00 to establish a 5RM: Power Clean


WOD:

AMRAP in 8:00

5 Hang Power Cleans

6 Front Rack Lunges

15 Slam Balls


0 views

815-631-1657

©2019 by CrossFit AMRAP.
©Matt Warren Photography