Wednesday Workout: AMRAP 9s with Rest

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WOD

Level 1

AMRAP 9:

  • Ring Row x 10
  • Burpee Box Jump (18/12) x 10
  • Dumbbell Push Press x 15

Rest 4 Minutes

AMRAP 9:

  • Goblet Squat x 12
  • Dumbbell Snatch x 12 (6/side)
  • Row x 150m

Level 2

AMRAP 9:

  • Chest to Bar Pull-up x 10
  • Burpee Box Jump (24/20) x 10
  • Shoulder to Overhead (95/65) x 10

Rest 4 Minutes

AMRAP 9:

  • Front Squat (95/65) x 12
  • Dumbbell Snatch (55/35) x 12 (6/side)
  • Row x 150m

Notes: Pace this one at 85-90%.  You can help maintain an even pace by breaking up the movements into manageable sets rather than pushing to the redline on any given set.

ANNOUNCEMENTS

Schedule Updates

  • Please note that we have added a 7am CrossFit Class each Tuesday and Thursday
  • Our Competition Class will occur every Sunday at 4pm

7 thoughts on “Wednesday Workout: AMRAP 9s with Rest

  1. 4+6 rx
    3+23 rx

    *2nd amrap first

  2. 3 + 16 (reg. PUs)
    3 + 14 Rx

    *2nd AMRAP first

  3. 4+4 @ 55# and reg. PU’s
    4+9 @ 65# and 25# and 35# DB’s

    1. oops, I mean 25# (R) and 30# (L) DB

  4. AMRAP 1: 3 + 10 @85#, Burpee Box Step Ups, Regular Pull Ups
    AMRAP 2: 2 + 24 @85#, 45#

    I think that’s right…

  5. 4 + 11 (reg pull ups, burpees are definitely done more carefully!)
    3 + 10

    I believe this is correct!

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