CrossFit AMRAP
Wednesday, November 27th
CROSSFIT
STRENGTH:
5 Sets:
1 Tempo Overhead Squat*
1 Overhead Squat
*Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand.
WOD:
4 Rounds
Row 250m
10 Overhead Squats 95/65
10 Burpees
20m Sled Push (25/Empty Sled)
SWEATFEST
WOD:
6 Rounds for Time
20 Kettlebell Swings
20 Box Jumps/ Step Ups
20 Thrusters (DB or Empty Barbell)
20 Push Ups
CROSSFIT FOR SPORT
STRENGTH:
Deadlift
3 @ 50%
3 @ 55%
3 @ 60%
3 @ 65%
WOD:
In Teams of 3
100 Pull Ups/Ring Rows
90 Overhead Squats
80 Box Jump Overs 12”-20”
70 Thrusters
60 Toes to Bar/Knee Raises
50 Front Squats
40 Burpee Box Jump Overs 12”-20”
30 Clusters
*Cluster= Squat Clean Thruster
