Iron Grip CrossFit – CrossFit
Nothing quite like a triple AMRAP to continue through the week with. The advantage of having rest to follow the AMRAP is you can adjust intensity on the fly, with the knowledge that rest is to come once you’re done. So, today’s goal is to establish a pace that allows you to empty the tank at the final 20-30 seconds on each AMRAP. Remember, 4 minutes is plenty of time to recover, so push yourself.
Fitness
F: Metcon (3 Rounds for reps)
AMRAP 4:
27 Hang Power Cleans (75/55)
27 Burpees Over Rower
27/21 Calorie Row
Rest 4 Minutes
21 Hang Power Cleans (95/65)
21 Burpees Over Rower
21/15 Calorie Row
Rest 4 Minutes
15 Hang Power Cleans (115/85)
15 Burpees Over Rower
15/12 Calorie Row
Open & Performance
OP: Metcon (3 Rounds for reps)
AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row
Rest 4 Minutes
21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row
Rest 4 Minutes
15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row