2 Wall walks
10 Double DB clean - @2x10/15 Intermediate: @2x15/20 RX: @2x17,5/22,5
10 ring rows/Pull ups/Chest to bar
20 m farmer walk - @2x20/28 Intermediate: @2x24/32 RX: @2x28/40
"AMRAP 12 – Grip, Walk, Climb, Repeat"
This 12-minute AMRAP combines shoulder stamina, pulling strength, and grip endurance in a relentless loop of gymnastics and dumbbell work.
Complete as many rounds as possible of:
2 Wall Walks (get as high as possible on the wall)
10 Double Dumbbell Cleans @2x10/15 (Intermediate: 2x15/20 | RX: 2x17.5/22.5 kg)
10 Ring Rows / Pull-Ups / Chest-to-Bar
20m Farmer Carry @2x20/28 (Intermediate: 2x24/32 | RX: 2x28/40 kg)
Time Cap: 12 minutes
This WOD is a grip and core test—pacing the wall walks and pull-ups will be key to saving your arms and grip for the heavy farmer carries. Keep the DB cleans smooth and controlled.
amrap crossfit wod, Box jump workout, Burpee workout, crossfit bike workout, hand-release push-up workout, handstand push-up workout
AMRAP 15
30 Cal bike
25 box jumps
20 Hand release push ups/HSPU
10 burpees
amrap 15 crossfit, full body crossfit workout, ground to overhead workout, shuttle run workout, toes to bar workout
AMRAP 15
12 Knee raises/knees to elbows/T2B
9 Ground to overhead with plate
6 Overhead squats with plate
3 Shuttle run
Box jump workout, DB Thruster workout, T2B workout
AMRAP 15
2-4-6-8-10…
Knee raises/knees to elbows/T2B
Box jumps
DB Thrusters
AMRAP workout, Box jump workout, db deadlift workout, DB snatch workout, dumbbell clean workout, overhead lunge workout, toes to bar workout
4 x AMRAP 3
A: AMRAP 3
6 Knee raises/knees to elbows/T2B
6 Double DB deadlift
6 Double DB cleans
6 Push ups
1 min pause
B: AMRAP 3
8 Box jump overs
8 Alternating DB snatch
8 DB OH lunges
8 Sit ups
dumbbell reverse lunge workout, hand-release push-up workout, handstand push-up workout, pull-up workout, ring row workout, wall ball workout
AMRAP 12
12 ring rows/pull ups
20 DB reverse lunges
8 Hand release push ups/HSPU
20 Wall balls @14/20 lbs
