CrossFit – Sat, Aug 30
Performance Option (AMRAP – Reps)
With a partner:
3 Sets:
AMRAPx8:00
24 Calorie Row/Ski/C2 Bike*
12 Sandbag Clean to Shoulder (150/100)
Rest 2:00
*Use a different machine each AMRAP
Fitness Option (AMRAP – Reps)
With a partner:
3 Sets:
AMRAPx8:00
24 Calorie Row/Ski/C2 Bike*
48 Russian KBS (70/53)
Rest 2:00
Optional Finisher (Checkmark)
3 Sets:
Max UB Set of Deficit Dumbbell Push Ups
12-16 Kettlebell Gorilla Rows (6-8/side alternating)
Rest as needed
Coach’s Notes: Add 20/14# vest for push-ups if you can do more than 15 reps. Hands should be on DBs that increase the deficit.
Coach’s Notes: Partners may switch at any point. Each AMRAP will start back from the beginning. Record total reps. Each round completed is 36 reps.