Well, folks we are gonna change it up a bit. We have had a few long AMRAPS/ WODS time for the shorty. I expect you all to give this 110% and get after it!

We will start out with a 6 min AMRAP that may look familiar  to some of you! It was the first WOD at Gravity Janes for the Box League Competition.

Then we will take a small break and move in to another short AMRAP

6 Min AMRAP-
30 double unders (MOD: 90 singles, or 30 attempts)
20 KB swings (53#/35#)
10 Burpees over Paralette/hurdle  (MOD: regular burpees)

4 Min Rest THEN

10 Min AMRAP-
5 hand stand push ups (MOD 7 Wall climbs, or heavy dumbell press)
5 Toes to bar (knees to elbow, or legs as high as you can)
200 M Run (Mod Row 250)

RX = As listed above 
Gorilla = 1 Min rest vs 4 minutes

AMRAP Scores | Cascade CrossFit

AMRAP Scores

One Response to AMRAPS!
  1. Ruth
    June 14, 2012 | 9:40 PM

    Fun Workout today! Love the gorilla :-)

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