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  • CrossFit AMRAP

Wednesday, September 11th

STRENGTH:

Squat Snatch

On the Minute x 11:

Minute 1 @ 70%

Minute 2 @ 75%

Minute 3 @ 80%


... Minute 4 - Rest


Minute 5 @ 75%

Minute 6 @ 80%

Minute 7 @ 85%


... Minute 8 - Rest


Minute 9 @ 80%

Minute 10 @ 85%

Minute 11 @ 90%

Minutes 12 - 16 @ between 85% - 90%


WOD:

AMRAP 9:11 minutes of:

9 Power Snatch 95/65

11 Ring Rows

9 Hand Release Push Ups

11 Air Squats



SWEATFEST:

For Time:

50 Push Ups

40 Knees-to-Elbows

30 Burpees

40 Knees-to-Elbows

50 Push Ups



Cash Out:

Run 1 mile

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