75 Single unders/50 double unders
14 KB snatch - @12/16 Intermediate: @16/24 RX: @20/32
24 Wallballs @14/20 lbs
24 Russian twist with wallball @14/20 lbs
14 DB step ups - @12,5/17,5 Intermediate: @15/20 RX: @ 17,5/22,5
14 DB clean & jerk - @12,5/17,5 Intermediate: @15/20 RX: @ 17,5/22,5
"3 x 4-Minute AMRAPs – Different Flavors of Suffering"
This workout serves up three 4-minute AMRAPs, each with its own flavor of intensity. The goal: max reps, max effort, and minimal whining.
Each section hits different, so pace smart, breathe steady, and make every rep count.
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
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
Burpee workout, crossfit amrap workout, double dumbbell deadlift workout, double dumbbell snatch workout, dumbbell conditioning workout, dumbbell crossfit workout, grip strength workout
AMRAP 6
10 Double DB snatch
10 Double DB deadlift
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
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
