15 Alternating KB overhead reverse lunges - @12/16 Intermediate: @16/24 RX: @20/28
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups - @12/16 Intermediate: @16/24 RX: @20/28
15 KB snatch - @12/16 Intermediate: @16/24 RX: @20/28
"AMRAP 17 – The Long Loop"
This 17-minute AMRAP is a full-body flow through unilateral strength, gymnastics, coordination, and engine work. Expect a mix of KB skills, bodyweight control, and shoulder stamina that keeps you moving without any easy moments.
Complete as many rounds as possible of:
15 Alternating KB Overhead Reverse Lunges
@12/16 kg (Intermediate: 16/24 | RX: 20/28)
13 Ring Rows / Pull-Ups / Chest-to-Bar
11 Pistol Squats or Assisted Variation
3 Wall Walks (go as high up the wall as possible)
11 Burpees
13 Goblet Step-Ups with KB
15 KB Snatches (Alternating)
This WOD challenges unilateral strength, midline control, pulling stamina, and grit. Steady pacing and smart scaling will be key to surviving the full 17 minutes.
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
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
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 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
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
