12 ring rows/pull ups
20 DB reverse lunges - @12,5/17,5 Intermediate: @15/20 RX: @17,5/22,5
8 Hand release push ups/HSPU
20 Wall balls @14/20 lbs
"AMRAP 12 – Pull, Lunge, Push, Toss"
This 12-minute AMRAP hits the upper body, legs, and lungs, combining pulling strength, dumbbell work, pushing stamina, and classic wall ball conditioning.
Complete as many rounds as possible in 12 minutes of:
12 Ring Rows / Pull-Ups
20 Dumbbell Reverse Lunges @12.5/17.5 (Intermediate: 15/20 | RX: 17.5/22.5 kg)
8 Hand-Release Push-Ups / HSPU
20 Wall Balls @14/20 lbs
This workout is all about steady pacing, efficient transitions, and smart breathing. Manage the pull-push balance and let the lunges and wall balls build up your engine and legs.
double under workout, dumbbell clean and jerk workout, dumbbell step-up workout, kettlebell snatch workout, russian twist workout, single under workout, wall ball workout
AMRAP 4
75 Single unders/50 double unders
14 KB snatch
AMRAP 4
24 Wallballs
24 Russian twist w. wallball
AMRAP 4
14 DB step ups
14 DB clean & jerk
burpee pull up workout, crossfit amrap wod, hand-release push-up workout, rope climb workout, rowing workout, squat snatch workout
AMRAP 16
1 rope pulls/rope climbs
3 Squat snatch @20/30 intermediate: @35/50 RX: @40/60
6 Burpee pull ups
12 HR. push ups
24 cal roning
barbell cycling wod, burpee over bar workout, clean and jerk workout, crossfit amrap workout, full body crossfit workout, rowing workout, toes to bar workout
AMRAP 15
15/20 cal row
6 Clean & Jerk - @30/40 Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B
bodyweight amrap workout, conditioning and strength workout, crossfit emom workout, crossfit full body workout, Hang Power Clean workout, ring row workout, rowing workout, shoulders to overhead workout, v-up workout
AMRAP 16
1: 10/15 cal row
2: AMRAP: 4 x Hang power clean + 4 x Shoulders to overhead
3: 24 alternating V-ups
4: AMRAP: 5 x Chest to bar + 5 x Pushups + 5 x Air squats
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
