Immagini

0:00 – 10:00
2000 Meter Row
Max Clean and Jerks 52/38

10:00 – 13:00
Rest

13:00 – 20:00
1000 Meter Run
Max Power Snatches 44/30

20:00 – 23:00
Rest

23:00 – 27:00
500 Meter Row
Max Thrusters 34/24

Teams of 2
AMRAP 20:
50 Wallballs 9/6
40 Kettlebell Swings 24/16
30/24 Calorie Row
20 Strongman Bag To Shoulder

50 Calorie Row

40 Wall-Balls (30/20 lbs)

30 Box Jump Overs (24/20)

20m Front Rack Walking Lunges (85/60 kg)

10 Rope Climbs

25 Calorie Row

20 Wall-Balls (30/20 lbs)

15 Box Jump Overs (24/20)

10m Front Rack Walking Lunges (85/60 kg)

5 Rope Climbs

Time cap: 20 Minutes

3 Rounds for Time:

15 Deadlifts 102/70

25/20 CalorieRow

35 Dumbbell Thrusters 16/12

“12 Days of CrossFit”
1 Thruster 62/44
2 Hang Power Cleans 62/44
3 Deadlifts 62/44
4 Burpees
5 TTB
6 Box Jumps 60/50
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings 24/16
10 AbMat Sit-Ups
11 Wallballs 9/6
33cl Beer, or 12 Cal Row
do 1, then 2-1, then 3-2-1…

On the 4:00 x 5 Rounds:
25/20 Calorie Row
75 Single Unders
5 Deadlifts

102/70

AMRAP 20

8 Man Makers 16/12

3 Rope Climbs

400 Meter Run

AMRAP 16:
12 Hang Power Cleans 52/38
21 Lateral Barbell Burpees
12 Push Jerks 52/38
21 Toes to Bar

3 Rounds:
3 Wall Walks
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

70/50 Calorie Erg Bike

3 Rounds:
3 Wall Walks
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)

For Time:

25 Parallette Handstand Push-Ups

25 Flying Push-ups

25 Deck squat (24kb/16kg)

25 A jumps with 2 KB/DB 24/16

25 Reverse Grip Chest-to-Bar Pull-ups

25 Devil Press 20/16