CrossFit:
AMRAP 8 minutes:
7 HSPU
10 power snatches 75/53 ( sub 5 single arm dumbell snatches per arm 30/20)
100m run.
Rest 3 minutes
AMRAP 8 minutes:
20 double unders
15 sit ups
10 jump lunges
Rest 3 minutes
AMRAP 8 minutes
7 KB thrusters 53/35
14 KBS 53/35 ( sub dumbell thrusters and swings)
AMRAP pull ups ( sub ring rows)
SweatFit: 6AM , Noon, 4:30PM
12 Min AMRAPS/3 min Rest
1. Cul De Sac Run/10-20 Wall Balls (Beginners do 10)/10 opposite knee mountain climbers
2. 500m Row/12 Burpees over erg (Beginners step over)/10 GHD Sit Ups
3. 30 Cal Bike/75 Double Unders (1:1 Single)/10 V ups
