AMRAP after AMRAP after AMRAP!

Main – CrossFit

We are just 1 Week Away From On-Ramp starting! Be sure to spread the word!

JumpNRope Warm Up (No Measure)

With a continuously running clock, try to maintain your Jump Rope through various styles. You should switch every 30-45 seconds but keep the rope moving!

-Single Jumps

– Alternating Legs

– Lateral Jumps

– Skiing Jumps (One foot front, one in back)

– Speed Singles (Alternate Legs Quickly!)

– Double Unders (Either consecutive or trying for individual reps).

B: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

8 Power Cleans (95/65)

4 Handstand Push-Ups (Scaled: Push-Ups)

30 Double Unders

-Rest 3 Minutes

C: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

5 Back Squats (95/65)

2 Muscle-Ups (Scaled 5 Pull-Ups)

20 Double Unders

-Rest 3 Minutes

D: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

3 Push Jerks (95/65)

6 V-Ups

9 Box Jumps (24/20)