2 Wall walks
4 Shuttle run
6 Squat cleans - @30/45 Intermediate: @35/50 RX: @40/60
8 Knee raises/knees to elbows/T2B
10 Deadlift - @30/45 Intermediate: @35/50 RX: @40/60
"AMRAP 12 – Ground to Wall and Back Again"
This 12-minute AMRAP hits shoulders, legs, engine, and core in a tight, high-effort loop. You’ll move through:
2 Wall Walks (get as high as possible — full ROM if you can)
4 Shuttle Runs
6 Squat Cleans @30/45 (Intermediate: 35/50 | RX: 40/60)
8 Knee Raises / K2E / Toes-to-Bar
10 Deadlifts (same bar)
This is a midline-heavy, barbell-moving, shoulder-burning circuit. Smart pacing and smooth transitions are the keys to staying consistent for the full 12 minutes.
abmat sit-up workout, bodyweight crossfit workout, Burpee Box Jump workout, conditioning workout, core and legs workout, crossfit amrap workout, functional fitness workout, pistol squat workout
AMRAP 10
10 Alternating Pistol Squats on bench or box/alternating pistols
15 AB-Mat sit ups
6 Burpee box jump overs
abmat sit-up workout, amrap crossfit wod, goblet lunge workout, kettlebell swing workout, pistol squat workout, rowing workout
AMRAP 20
4-8-12-16-20...
Banded pistol squats /Pistol squats uden hjælp
KB swings @12/20 Intermediate: @16/24 RX: @20/28
AB-mat sit ups
KB reverse lunges i goblet
After every round do 12/15 cal Row
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
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 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
