“Unbroken AMRAP” 7 Thrusters (75/45) 7 Front Squats 7 Push Presses 7 Chest to Bar Push Ups 7 Bar Facing Burpees 100 Jump Ropes Unbroken
“3RFT” 10 Weighted toes-to-bar, 8 pound ball Row 200 meters with straight legs 10 Rower-facing burpees Row 200 meters with straight arms Source: Crossfit.com
“Bootcamp” Glider Granny Toss Box Jump Rope Slam Sprint Russian Twist Hip Band Chest Pass Tire Flip KB Swing Split Squat Jump 30:30, 20:25, 20:25,
â2RFTâ 50 Wall Balls (20lb/10lb) 40 HRPU 30 Dumbbell Thrusters (40lb/20lb) 20 Burpees 10 Lunge-Squat-Lunge-Squat (40lb/20lb) For Time Post Results – See 7.16.12
“Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats Source: Crossfit.com
“Rounds for Reps” 5 minutes on the clock: 500 Meter Row 30 HRPU AMAP Jump Ropes with the remaining time After the 5
“5RFT” Run 400 meters 20 Burpees 15 Two-hand dumbbell Bent over row, 50 pounds each Source: Crossfit.com
â4 Sets for Repsâ In 4 minutes complete: 6 Sprints (50 Yards Each) 20 Pull Ups (HRPU as needed) with the remaining time complete AMAP
“Bootcamp” Rope Slam Gliders Bench Hop Push Ups Dips Ground to Overhead (G2O) TRX Row Side Plank to Press 1 Arm KB Walking Lunge KB
“Kind of an AMRAP” 30 minutes of a continuous running clock of: 10 Sprints (30 yards each) 10 Wall Balls (20/12) 10 Push Presses (95/55)
