A.M. is for…

CrossFit One World – CrossFit

A.M. Raaapps! (AMRAP – Rounds and Reps)

Teams of 3

2 rounds of 3 AMRAPs (5 Min AMRAPs)

AMRAP #1 (5 min AMRAP)

30 Sync Wallball Train 20/14 (5 reps then switch)

100m Partner Carry (Or all carry plate 45/25)

30 WB Russian twists (U go, U go, I go=1 rep)

REST 90 Seconds

AMRAP #2 (5 min AMRAP)

15 Box jump overs 24/20

30 Alt DB snatch 35/50

45 Alt lunge jumps

(1 working at a time)

REST 90 Seconds

AMRAP #3 (5 min AMRAP)

3 burpees each, 3 push ups each, 3 air squats each

(1 working @ a time)

REST 90 Seconds

****ROUND 2= REPEAT AMRAPS 1-3****

Search

Popular Posts

  • CrossFit – Sat, Jul 20

    CrossFit One World – CrossFit Metcon (No Measure) 20 Minute AMRAP 100m Run (Partner A) 100m Run (Partner B) 4 Dumbbell Deadlifts (50/70) (Partner A) 4 Dumbbell Deadlifts (50/70) (Partner B) 6 Pulls Ups (Partner A) 6 Pull Ups (Partner B) PRINCESS PEACH (No Measure) 4 ROUNDS 10 reps – weighted pistols w. 1 dumbbell…

  • CrossFit – Fri, Jul 19

    CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl

  • CrossFit – Wed, Jul 17

    CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115

Categories

Tags

There’s no content to show here yet.