CrossFit Workout – KB Clean & Jerks, Lunges, Row & Crossover Jump Ropes

The Workout description

Workout Overview

“Crossover Circuit” is a 16-minute AMRAP that tests coordination, control, and conditioning through a diverse combination of movements. You’ll cycle through kettlebell clean and jerks, overhead walking lunges, a row sprint, and jump rope crossovers. The blend of static overhead positions, cyclical rowing output, and high-skill rope work keeps your body and brain engaged with every round.

Execution and Focus

Start with confident kettlebell clean and jerks—use your hips to drive and lock out smoothly. Maintain control overhead before dropping into the lunges. For the overhead lunge, focus on stability and strong posture—rushing here will lead to form breakdown. Row at a pace you can repeat across rounds without burning out early. The jump rope finish is where focus really matters—choose the version that lets you stay moving. Keep arms relaxed and wrists quick.

Strategy and Finish

Aim for steady, repeatable rounds—don’t fly out too fast. The KB work will tax shoulders and midline, so pace your transitions and keep breathing under control. The rowing should be consistent—push the pace slightly in the final 4–5 minutes. Stay composed during the rope work; missed reps waste energy. “Crossover Circuit” rewards athletes who can stay sharp, consistent, and technically sound under fatigue.

Workouts with the same "amrap" format

Three Times the Trouble

AMRAP 5

8 DB snatch -
6 HR push ups/HSPU
6 Ring rows/pull ups

1 min rest

AMRAP 5

8 DB OH squats
6 Burpee over DB
4 Pull ups/C2B

1 min rest

AMRAP 5

8 DB Clean & jerk
6 Push ups
2 Burpee Pull ups/Bar muscle up

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One-Legged Nightmare

AMRAP 10

10 Alternating Pistol Squats on bench or boalternating pistols
15 AB-Mat sit ups
6 Burpee bojump overs

The Rowed to Nowhere

AMRAP 15

15/20 cal row
6 Clean & Jerk - Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B

Trifecta Takedown

AMRAP 6

20 Push-Ups
20 Dumbbell Step Overs
20 Box Jumps

Rest 2 min

AMRAP 6

6 Power Snatches
6 Bar Facing Burpees
6 Behind-the-Neck Thrusters

Rest 2 min

AMRAP 6

16 Toes to Bar
16 Kettlebell Swings

Rowing Nowhere

AMRAP 16

Row for meters

E2MOM: alternate between 10 AB-mat sit ups / 4 Burpee over rower

Up the Rope, Down the Rabbit Hole

AMRAP 16

1 rope pulls/rope climbs
20 m front rack walking lunges - intermediate: RX: 40/60
3 Wall walks
4 Clusters - intermediate: RX: 40/60
50 single unders / 50 double unders

Grip Triplet

AMRAP 10

10 Pull-Ups / Chest to Bar
18 Alt. DB Hang Snatches
5 Shuttle Runs

Crossover Buy-In

AMRAP 15

Buy in: 50 Double crossovers / 100 Single crossovers
16 DB Step Overs
12 DB Hang Clusters
16 Toes to Bar
12 Burpees to Target

E2MOM Engine

AMRAP 14

15 Cal Ski Erg

30 Cal Bike Erg

*E2MOM: 2 Wall Walks

Crossover Cascade

AMRAP 6

12 KB Swings
12 Toes To bar
12/15 Cal Ski erg
60 Single Crossovers / 30 Double Crossovers

Rest 2 min

AMRAP 4

10 Toes To bar
10/12 Cal Ski erg
50 Single Crossovers / 25 Double Crossovers

Rest 2 min

AMRAP 2

8/10 Cal Ski erg
40 Single Crossovers / 20 Double Crossovers

Workouts with simliar Tags

Overhead & Overworked

E2MOM 20

200/250 m row + 4 Overhead squat -
300/400 m bike + 6 Bar facing burpees

21-15-9³

For time

21-15-9
Knee raises/knees to elbows/T2B
Burpees to target

21-15-9
Wall ball lbs
Cal row

21-15-9
Jumping Goblet squats -
Cal Row

TC: 21

Cycle of Climb

4 x AMRAP 3

8/10 Cal Assault Bike
10 meter KB Front Rack Lunges
2 Rope Climbs
ME KB Clean & Jerk

Rest 2 min between AMRAPs

Triple Burn Interrupt

AMRAP 15

20 Cal Echo Bike
20 Cal Ski
20 Cal Row

Every 3 min: 14 DB Snatch + 6 DB Facing Burpees

14 for 14

AMRAP 14

14 Ring rows/Pull ups/Chest to bar
14 Burpee bojumps
14 Wall balls lbs
14 cal Row

for time workout

Split Engine

bar facing burpee workout, power snatch workout, rope climb workout, row workout, toes to bar workout, wall ball workout

For Time

3 Rounds:
3 Rope Climbs
15 Toes to Bar
21 Wall Balls

Rest 2 min

3 Rounds:
15 Bar Facing Burpees
12 Power Snatch
15/20 Cal Row

TC: 25

Try it

Interval workout

Rowbookends

row workout

For Time

1 km Row – steady pace

Rest 2 minutes

12 x 30 sec Row (hard pace) / 30 sec rest

Rest 2 minutes

1 km Row – steady pace

Try it

EMOM workout

KettleHell EMOM

assault bike workout, EMOM workout, kettlebell clean workout, kettlebell front squat workout, row workout, ski erg workout

EMOM 24

1: 10-18 cal Row
2: 8-10 Dual KB power clean -
3: 10-18 cal Ski
4: 8-10 Dual KB front squats
5: 10-18 cal Assault bike
6: Rest

Try it

AMRAP workout

The Power Pulse

burpee box jump over workout, dumbbell thruster workout, row workout

3 Rounds of AMRAP 5

8 Double DB Thrusters
10/12 cal Row
5 Burpee Box Jump Over

Rest 2 min between rounds

Try it

EMOM workout

DB Hell Cycle

air squat workout, burpee over dumbbell workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, row workout

EMOM 20

1: 1 Burpee over DB + 10 DBL DB snatch -
2: 2 Burpees over DB + 20 DBL DB hang cleans
3: 3 Burpees over DB + 30 Air squats
4: 4 Burpees over DB + ME cal Row
5: Rest

Try it

What is an "amrap" workout?

An AMRAP workout — short for "As Many Rounds (or Reps) As Possible" — is a popular format in CrossFit workouts and functional fitness training. In an AMRAP CrossFit workout, you’re given a set amount of time (e.g., 10, 12, or 20 minutes) to complete as many rounds or repetitions as possible of a specific set of exercises.

This training style is known for being simple, scalable, and highly effective. Whether you're performing a bodyweight circuit or combining barbell and cardio movements, an AMRAP workout pushes your limits and helps build endurance, strength, and mental toughness.

Why Choose an AMRAP CrossFit Workout?

Time-efficient: Great for busy schedules — you know exactly how long the workout takes.
Self-paced intensity: Go as hard as you can or focus on movement quality depending on your goal.
Easy to scale: Modify weights, reps, or movements to fit your fitness level.
Motivating structure: The challenge to beat your previous round count adds a competitive edge.

Whether you're training at home or at your CrossFit box, an AMRAP workout is a fun and functional way to boost your fitness, track your progress, and build resilience. Explore our library of AMRAP CrossFit workouts and get inspired to move!

What kind of exercises are in this workout?

single crossover
The single crossover is a jump rope variation where the athlete crosses their arms during each jump, one rep at a time. In single crossover workouts, this skill adds variety, timing, and shoulder coordination to classic jump rope conditioning.
In this workout, single crossovers build rhythm, footwork, and upper-body agility. They’re a fun and scalable step up from single unders, helping athletes improve timing and rope control in a cardio-focused setting.
Row Erg
Rowing is a low-impact, full-body movement that builds cardiovascular endurance, leg drive, and pulling strength. It’s a staple in many CrossFit workouts because it trains both aerobic capacity and muscular coordination.
In this rowing workout, each effort helps develop power output, pacing control, and total-body stamina — all while being easy on the joints. Whether you're sprinting for calories or pacing for meters, rowing is one of the most effective tools for conditioning.
kettlebell clean and jerk
The kettlebell clean and jerk is a powerful two-phase movement that develops full-body strength, coordination, and endurance. Common in functional fitness and kettlebell clean and jerk workouts, it combines a clean (to rack position) with an overhead jerk — all with one fluid kettlebell motion.
In this workout, the kettlebell clean and jerk trains hip drive, shoulder stability, and core control, making it perfect for building functional strength and improving work capacity. Whether performed single-arm or double, it’s a versatile and effective compound movement.
kettlebell overhead lunge
The kettlebell overhead lunge is a challenging unilateral movement that improves shoulder stability, core control, and lower-body strength. Common in kettlebell overhead lunge workouts, it involves holding a kettlebell overhead while performing lunges—demanding mobility, balance, and full-body coordination.
In this workout, kettlebell overhead lunges target the quads, glutes, and core, while reinforcing proper posture and midline engagement. Whether done walking or stationary, the kettlebell overhead lunge builds strength and stability from head to toe.

Crossover Circuit - Crossfit Workout

AMRAP 16

Workout Overview

Execution and Focus

Strategy and Finish

Crossover Circuit - Crossfit Workout

AMRAP 16

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "amrap" format

AMRAP 5

AMRAP 5

AMRAP 5

AMRAP 10

AMRAP 15

AMRAP 6

AMRAP 6

AMRAP 6

AMRAP 16

AMRAP 16

AMRAP 10

AMRAP 15

AMRAP 14

AMRAP 6

AMRAP 4

AMRAP 2

Workouts with simliar Tags

double crossover workout, kettlebell clean and jerk workout, kettlebell overhead lunge workout, row workout, single crossover workout

E2MOM 20

For time

4 x AMRAP 3

AMRAP 15

AMRAP 14

For Time

For Time

EMOM 24

3 Rounds of AMRAP 5

EMOM 20

What is an "amrap" workout?

Why Choose an AMRAP CrossFit Workout?

What kind of exercises are in this workout?

single crossover

Row Erg

kettlebell clean and jerk

kettlebell overhead lunge