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  • CrossFit AMRAP

Wednesday, March 4th



Spend 7:00 Building:

1 Pausing Strict Handstand Push-up

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

1 Pausing Strict Pull-up

1 Strict Pull-up

1 Kipping Pull-up

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

2 Pausing Strict Pull-ups

2 Strict Pull-ups

2 Kipping Pull-ups


Add (1) Rep to Each Movement Until Time Cap


  • We'll alternate between three upper body pressing movements and three upper body pulling movements in this gymnastics piece.

  • The movements get progressively easier, going from Pausing Strict to Strict to Kipping.

  • This allows us to work on strength, positioning, and stamina.

  • The reps climb by 1 rep on each round until we reach the 7:00 cap.


For Time:

1500 Meter Row

100 Double Unders

30 Weighted Step Ups (20/14#) 24”/20”

100 Double Unders

1500 Meter Row



AMRAP in 16:00

Row 300m/30 Sprints/21 Cal Bike

20 Slam Balls

20 Knee Raises

20 Box Jump Overs

1 Rope Climb or 3 Rope Climb Progressions (RCP)




Spend 18:00 building in weight for the complex of:

1 High Hang Power Snatch + 1 Hang Power Snatch


3 Rounds for Time

Row 300m

15 Sumo Deadlift High Pulls w/ KB

30 Sit Ups

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