12min AMRAP

Beautiful Lie 160210

A.  Every 2 min for 10 min: Front squat Set 1 x 5 @ 65% Set 2 x 3 @ 70-75% Set 3 x 2 @ 75-80% Set 4 x 2 @ 80-85% Set 5 x 1 @ 85-90% Then 2 sets 1 rep @ 95%+ Rest 3 min b/w sets B.  AMRAP 12 min: […]

Shake N Bake

4 sets of: Tempo back squats x 5 (75% 1RM) *Only work as heavy as you can maintain the tempo. 90 sec rest 5 reverse wall climbs Rest 2 min Then: 12 min AMRAP 20 walking lunge steps 10 slam balls 30 double unders

Loaded Guns

Skill practice 3 RNFT 10 alt pistols 10 toes 2 bar 20-30 double unders AMRAP 12 minutes: 5 power snatch (115/85) 10 wall ball (20/14) 15 box jump overs (24/20)

CF Open 12.4

CF Open 12.4 c/o CrossFitGames MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10′ target) 90 Double-unders 30 Muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps […]