11.26.2016

CrossFit Silos – CrossFit

AMRAP 30 Run-Lunge-Swing (AMRAP – Rounds and Reps)

Partner up:

Set 1: 0 – 10 AMRAP:

P1: ARMAP 10 Hang Clean (115/75) + 10 Wall Balls (20/14)

P2: 200 meter med ball run (14/10) pickup where P1 leaves off

(switch & repeat)

Set 2: 10 – 20 Min AMRAP:

P1: AMRAP 8 Deadlifts + 8 S20 (115/75)

P2: 20 Stationary Lunges holding two 44/25 KB at sides (10R/10L) pickup where P1 leaves off

(switch and repeat)

Set 3: 20 – 30 min AMRAP:

P1: ARMAP 6 T2B + 6 Burpee over the bar

P2: 20 Unbroken Russian (eye level) KBS (44/25) pickup where P1 leaves off

(switch and repeat)

The score is the TOTAL overall rounds and reps complete during the 30 minute AMRAP. Make sure to write down both rounds and reps for each of the 3 sets. Partners switch as soon as P2 completes all reps. P2 picks up where P1 left off and does not start the AMRAP over at the beginning.

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