Friday Workout: AMRAP 10s

WOD

Level 1

AMRAP 10:

• Row x 750m (or Run x 600m)

Then, AMRAP in remaining time of:

• Hang Power Clean Push Press x 5
• Box Step Up x 10 (5/side)

Rest 6 Minutes

AMRAP 10:

• One Arm Kettlebell Swing x 10 (5/side)
• Air Squat x 15
• Jump Rope Single x 30

Level 2

AMRAP 10:

• Row x 1000m (or Run x 800m)

Then, AMRAP in remaining time of:

• Ground to Overhead (135/95) x 5
• Box Jump Step Down (24/20) x 10

Rest 6 Minutes

AMRAP 10:

• Kettlebell Snatch (53/35) x 10 (5/side)
• Sandbag Front Squat (50s/30s) x 15
• Double Under x 30

ANNOUNCEMENTS

• BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!