2 Wall walks
10 Double DB clean - @2x10/15 Intermediate: @2x15/20 RX: @2x17,5/22,5
10 ring rows/Pull ups/Chest to bar
20 m farmer walk - @2x20/28 Intermediate: @2x24/32 RX: @2x28/40
"AMRAP 12 – Grip, Walk, Climb, Repeat"
This 12-minute AMRAP combines shoulder stamina, pulling strength, and grip endurance in a relentless loop of gymnastics and dumbbell work.
Complete as many rounds as possible of:
2 Wall Walks (get as high as possible on the wall)
10 Double Dumbbell Cleans @2x10/15 (Intermediate: 2x15/20 | RX: 2x17.5/22.5 kg)
10 Ring Rows / Pull-Ups / Chest-to-Bar
20m Farmer Carry @2x20/28 (Intermediate: 2x24/32 | RX: 2x28/40 kg)
Time Cap: 12 minutes
This WOD is a grip and core test—pacing the wall walks and pull-ups will be key to saving your arms and grip for the heavy farmer carries. Keep the DB cleans smooth and controlled.
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
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
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
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AMRAP 16
Row for meters
E2MOM: alternate between 10 AB-mat sit ups / 4 Burpee over rower
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AMRAP 16
1 rope pulls/rope climbs
20 m front rack walking lunges
3 Wall walks
4 Clusters
50 single unders / 50 double unders
