12 Knee raises/knees to elbows/T2B
9 Ground to overhead with plate - @10/15 Intermediate: @15/20 RX: @20/25
6 Overhead squats with plate - @10/15 Intermediate: @15/20 RX: @20/25
3 Shuttle run
"AMRAP 15 – Core, Plate, Pace"
This 15-minute AMRAP combines gymnastics, weight plate work, and shuttle sprints for a full-body, high-effort grind. The goal: keep moving with consistency and efficiency across all stations.
Each round includes:
12 Knee Raises / Knees to Elbows / Toes to Bar
(Pick your level – all hit the core hard)
9 Ground-to-Overhead with Plate
• Beginner: 10/15 kg
• Intermediate: 15/20 kg
• RX: 20/25 kg
6 Overhead Squats with Plate
(Squat as deep as mobility allows — maintain stability and control)
3 Shuttle Runs
(Sprint-style: 3x10m laps — stay low and quick!)
This WOD challenges grip, overhead control, midline strength, and conditioning, all in one tidy AMRAP.
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
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
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
abmat sit-up workout, burpee over rower workout, emom crossfit workout, rowing workout
AMRAP 16
Row for meters
E2MOM: alternate between 10 AB-mat sit ups / 4 Burpee over rower
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
