Immagini

AMRAP 20:
30 Dumbbell Snatches 20/16
30 Box Jumps 60/50
30/21 Calorie Row
30 Toes to Bar

For Time:
10 Strict Pull-ups, 15/12 Calorie Row
10 Strict Pull-ups, 15/12 Calorie Row
10 Strict Pull-ups, 15/12 Calori Row
20 Push-ups, 15/12 Calorie Row
20 Push-ups, 15/12 Calorie Row
20 Push-ups, 15/12 Calorie Row
30 Air Squats, 15/12 Calorie Row
30 Air Squats, 15/12 Calorie Row
30 Air Squats, 15/12 Calorie Row

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks 62/44
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch 50/36
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters 62/44

Teams of 2
AMRAP 20:
7 Kettlebell Swings 24/16
10/7 Calorie Row
7 Burpees

Teammates complete full rounds, then switch.

Rest Day!

AMRAP 20:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press 20/16
7 Dumbbell Front Rack Walking Lunges 20/16

“Denilson”

For time:

Buy in: 400m Run

3 Rounds:

40 Doubleunders

5 Power Cleans 82/56

15 Box Jumps Overs 60/50

Cash out: 1000m Row

To celebrate our brand new CF-L1 Trainer Denilson for his passion for CrossFit.

5 Rounds:
10 Power Snatches 62/44
10 Burpees