CrossFit Crag – CrossFit

Thruster (1 rm)

10 mins…from ground for both partners to establish aheavy thruster

Rest/ transistion 5 mins

before AMRAP

Complex AMRAP (AMRAP – Rounds and Reps)

15 min AMRAP

switching off each round

5 burpee over bar

4 hang cleans (95,65) rx+ (135,95)

3 front squats

2 thruster

Weight should be one you can go unbroken through all barbell movements

This should be a sprint each time you are working
Groups can have more than one bar for different weights if needed

Categories: W.O.D.