Friday Workout: Long AMRAP

The first of our three upcoming Bring-A-Friend Days is next Wednesday, April 29!

11109177_10152693493476751_6383265196214435658_oWOD

Level 1

AMRAP 20:

  • Row x 200m
  • Ring Row + V-Up x 10 (see notes)
  • Push-up x 10
  • Abmat Sit-up x 20
  • Run x 250m

Level 2

AMRAP 30:

  • Row x 250m
  • Pull-up + Toe to Bar x 10 (see notes)
  • Ring Dip x 10
  • Abmat Sit-up x 30
  • Run x 400m

Notes: Pullup + T2b = 1 rep, must alternate.  Same rep scheme for ring row + v-up

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

1.  If you missed the announcement, read about what’s going on at CF Charlottesville in the next couple of months!!  

8 Comments on “Friday Workout: Long AMRAP

    • Oh and I modified sit ups to Spider-Man crunch and did ring pull ups and toes to almost rings 🙂

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