Wednesday Workout: Skill Work, AMRAP 20

If you were unable to make it to the Nutrition Challenge Kick-off but still plan to join, please email Scott about setting up a time to do the initial pictures and measurements at the gym this week. Thanks!
Also, reminder for Nutrition Challengers – Mitchell from Complete Nutrition will be at the gym starting at 4PM on Tuesday (Apr 12) to do the InBody Body Composition Test.  If you aren’t participating in the challenge, you are still welcome to use the scale when you come in!


Kipping pull-up skill work, spend 5-10 minutes working on technique

*work hollow/arch holds and rocks, beat swings, etc.

**If you have kipping pull-ups, spend some time working on muscle up progressions.


Level 1


  • Run x 600m
  • Ring Row x 15
  • Box Push-up x 20
  • Air Squat x 30

*sub 750m row if necessary

Level 2


  • Run x 800m
  • Pull-up x 15
  • Push-up x 20
  • Air Squat x 30

*sub 1000m row if necessary. Compare to HERE


  1. Downtown Chili Showdown – Join us for a simply amazing day to support the kids and families of the Ronald McDonald House Charity Charlottesville! See the FB Event to RSVP and get more information.
  2. Gymnastics Class is back this week, Friday at 5:45PM!  Class will be held every other Friday until the end of May. See our online scheduler for our up-to-date class schedule.
  3. Our friends at CrossFit SAW in Fishersville are hosting a fundraising event to support the Semper Fi Fund to honor the memory of a local marine, Sean Webster – Please read about the event on their Facebook page here.  Let’s get a big crew to show our support at this event!  Email Scott if you have any questions.

4 thoughts on “Wednesday Workout: Skill Work, AMRAP 20

  1. 3 + 200 meters

  2. 3 rounds in 19:35 (40 AS a round)

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