Search
  • CrossFit AMRAP

Tuesday, December 31st

CROSSFIT

STRENGTH:

Every :30 for 4:00

1 Power Clean + 1 Hang Power Clean

Weight: 65-75% of your 1RM Hang Power Clean


WOD:

For Time:

100 Double Unders

Then, 3 Rounds of 

15 Ground - 2 - Overhead

15 Burpees

Then, 100 Double Unders

SWEATFEST


AMRAP in 20:00…

40 OHWL

30 Push Press

20 Box/Ring Dips

10 Calorie Row


Cash Out

4:00 accumulated of plank hold

CROSSFIT FOR SPORT

STRENGTH:

Back Squat

6 @ 65%

6 @ 75%

3 @ 80%

3 @ 85%


WOD:

With 11:00 on the clock

40 Sprints

Then, AMRAP of:

10 Goblet Lunges

15 Pull Ups/Ring Rows

20 Wall Balls


76 views

815-631-1657

©2019 by CrossFit AMRAP.
©Matt Warren Photography