Main – CrossFit
AMRAC in 12 Minutes with
Mobility + 4-12:
1-arm Farmer’s Carry,
Burpee Box Jump Over.
A1. : Narrow Grip High Pull (NGHP) (@ 21X1; 4-8 x 4. Rest 30s)
Burpee Box Jump Overs (AMRAP – Reps)
AMRAP in 30s x 4 sets alternating with A1.
Jump on top, then off other side.
Rest 2 Minutes prior to returning to A1. Post best set of reps in 30s.
This workout was last completed Monday 140519.
A. : DU/KBS Ladder (AMRAP – Rounds and Reps)
AMRAP in 7 minutes:
KBS (NTE 32/24kg)
Alternate b/w DUs & KBS with noted reps for each. If you finish the ladder return to the 40 DUs and continue the pattern until time expires.
Rest 3 Minutes.
B. : 1000m Row (Time)
Max Effort 1000m Row