Wednesday Workout: Team AMRAP

crossfit-charlottesville_0261

WOD

In Teams of 2, AMRAP 22:

P1: Run x 400m

P2: AMRAP of the following:

  • Hang Power Clean (155/105) x 3
  • Handstand Push-up x 5
  • Box Jump Step Down (24/20) x 10
  • Abmat Sit-up x 15

Scale HSPU as necessary (i.e. wall walks, static hold, strict standing db press, or handstand push-ups off box)

Notes: Partner 1 runs 400m while Partner 2 works through the AMRAP – once P1 gets back from the run partners switch and P1 picks up where P2 left off on the AMRAP.  Pace the runs – record final number of round and reps on AMRAP.

Level 1 Subs:

  • Dumbbell Hang Power Clean x 5
  • Push-up (hands elevated if necessary) x 10
  • Box Jump Step Down (18/12) x 10
  • Abmat Sit-up x 15

ANNOUNCEMENTS

  1. Our second Ladies night is coming up – WOD and Wine!  RSVP Here (open to anyone)
  2. Hike and Brewery Day – RSVP Here

6 Comments on “Wednesday Workout: Team AMRAP

  1. Did as a solo AMRAP of 400m run, 3 HPC @ 85#, 10 reg. PUs, 10 box step-ups, 15 sit-ups
    4 + 18

  2. 14+3 w/ Frank and Tom (rx except I had knees on box for hspu)

  3. Solo-
    Row, 3 PC @ 95#, 5 HSPU w/1 mat, 10 bj, 15 sit ups
    completed 6 rds and 3 rows

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