A Saturday Specialty

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****

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