Tag Archives: AMRAP

Workout of the Day – Sunday 3/19/17

19 Mar

EMOM FOR EIGHT MIN OF:

3 Front Squats (building)

then

“Chief”

5 Rounds of:

AMRAP in 3 min of:

3 Power Cleans (135/95)

6 Push-ups

9 Squats

Rest 1 min between sets

then 

3 Rounds for Time and FUN of:

21 Sumo Deadlift High-pull (95/65)

18 Overhead Squats

15 Thrusters

400 m Run

CROSSFIT 323 WOD RESULTS – 3/19

Workout of the Day – Monday 3/13/17

13 Mar

EOMOM FOR TEN MIN OF: 

3 Back Squats – building

then 

AMRAP in 15 min of:

5 Muscle-ups or 5 Strict Pull-ups and 5 Dips

5 Hang Power Cleans (135/95)

5 Push Press/Jerk (135/95)

5 Bar-over Burpees

5 Deadlifts or Clean Deadlift

then

AMRAP in 2 min of:

AbMat Sit-ups

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Workout of the Day – Sunday 3/12/17

12 Mar

THREE ROUNDS FOR TIME OF:

1 Farmer Carry (70/53)

10 Shoulder-to-Overhead

25 Double-unders

then

EMOM for 8 min of:

2 Clean High Pulls

then 

AMRAP in 15 min of:

20 Wall Ball (20/14)

3 Handstand Push-ups

1 Clean (start @ 50% + 10lbs each round)

CROSSFIT 323 WOD RESULTS – 3/12