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  • CrossFit AMRAP

Thursday, October 10th

WOD:

OPEN PREP

On the Minute x 20 (4 Rounds):

Minute 1 - 5 Pausing Overhead Squats(50% of your Snatch)

Minute 2 - 15/12 Calorie Row

Minute 3 - 5 Toes to Bar + 10 Alternating DB Snatches 50/35

Minute 4 - Handstand Walk Practice

Minute 5 - 200m Run


STRENGTH:

Tempo Barbell Bench Press

4 Sets of 6 Reps


•Building to a "moderate" set.

•Tempo is a 5 second lowering phase, and a one second pause with chest contact.


SWEATFEST:

AMRAP in 20:00

5 Burpees

10 DB Hang Clean & Jerk

15 KB/DB Deadlift

20 KBS

25 Overhead Walking Lunges


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