A: AMRAP 3
6 Knee raises/knees to elbows/T2B
6 Double DB deadlift - @2x12,5/17,5, intermediate: @2x15/20 RX: @2x17,5/22,5
6 Double DB cleans
6 Push ups
1 min pause
B: AMRAP 3
8 Box jump overs
8 Alternating DB snatch - @12,5/17,5, intermediate: @15/20 RX: @17,5/22,5
8 DB OH lunges
8 Sit ups
"4 x 3-Min AMRAPs – Strength Meets Engine"
This workout alternates between two fast-paced AMRAPs, each repeated twice. You’ll move for 3 minutes, rest 1 minute, then switch workouts.
AMRAP A – 3 min
1 min rest
AMRAP B – 3 min
1 min rest
Repeat A & B
Total time: 15 minutes
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
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
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
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
crossfit amrap wod, double dumbbell clean workout, farmer carry workout, pull-up workout, ring row workout, wall walk workout
AMRAP 12
2 Wall walks
10 Double DB clean
10 ring rows/Pull ups/Chest to bar
20 m farmer walk
