As Many Rounds and Repetitions As Possible (AMRAP) in 3:00 of,

Double Under, 50 Repetitions
21 Kettlebell Swings (53lb. / 35lb.)
15 Toes to Bar
9 Burpees

Complete Two Rounds with 3:00 Rest Between Rounds then,

Every Two Minutes For 10:00 (5 Rounds)

“The Tough Twelve”

Deadlift, 3 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 3 Repetitions
Shoulder to Overhead, 3 Repetitions

Note: The opening AMRAP is a CAMP workout that has been utilized with great effect with both UFC legend Gray Maynard and boxing legend Robert “The Ghost” Guerrero. On the EMOM, recommended weight is between 135lb. and 185lb. for men and 65lb. to 115lb. for women. All repetitions on the EMOM should be consecutive.

Endurance Workouts Start Today at 2PM


Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Endurance Workout (Ocean Run & Swim 2PM – 3PM Meet at HQ)

Bag Class (5:15 PM – 6:00 PM at Krav Maga – 8 x 2:00 Rounds!)

Satvana (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


Facebook Comments