Wednesday Workout: AMRAP 7/Rest 3

Reminder that this Friday there is no regular 545PM session due to our Ladies Night – WOD and Wine!  If you are coming to the Ladies Night WOD, please RSVP on Facebook Here.

crossfit-charlottesville_0493

WOD

Level 1

AMRAP 7:

  • Row x 250m
  • Burpee x 10

Rest 3 Minutes

AMRAP 7:

  • Jump Rope Single x 100
  • Wall Ball (14/6) to 9′ x 15

Rest 3 Minutes

AMRAP 7:

  • Run x 200m
  • Box Step Up (18/12) x 10
  • Hang Dumbbell Snatch (35/20) x 10 (5/side)

Level 2

AMRAP 7:

  • Row x 250m
  • Burpee Over the Erg x 10

Rest 3 Minutes

AMRAP 7:

  • Double Under x 60
  • Wall Ball (20/14) x 15

Rest 3 Minutes

AMRAP 7:

  • Run x 200m
  • Box Jump Over (24/20) x 10
  • Alternating Dumbbell Snatch (55/35) x 10 (5/side)

Each AMRAP should be performed at 85-90% effort – I.e. you should still have the same amount of output on the 3rd one as the 1st AMRAP.  Try to go at your own pace and don’t worry about what the person next to you is doing.  2 footed take-off and landing for over the erg burpees.

CASH OUT

  • Mobilize lats with foam roller or band
  • Couch Stretch, 3 mins/side

ANNOUNCEMENTS

3 Comments on “Wednesday Workout: AMRAP 7/Rest 3

  1. WOD 1 – 3 + 250m + 3 burpees
    WOD 2 – 3 + 61
    WOD 3 – 2 + 100m (20″ Box Step Overs, 45# DB)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s