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3
Dec

Monday – Please Sign in

CrossFit Hamptons – CrossFit

Overhead Squat (5X5 @60%)

15 Minutes focusing on form and technique for the workout.

Freedom Sauce P.1 (AMRAP – Reps)

AMRAP 3:

21 Overhead Squats 95/65

21 Burpee over the Erg

Max Calorie row

REST 3 MINUTES
Score will be total calories accumulated on the rower. That being said, we want athletes to make it to the rower each and every round. Choosing the right weight and/or modifying the rep schemes can help accomplish this. The weights should be loads that athletes can complete at least 25, 20, 15, and 10 repetitions unbroken respectively.

Freedom Sauce P.2 (AMRAP – Reps)

AMRAP 3:

18 Overhead Squats (115/80)

18 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

Freedom Sauce P.3 (AMRAP – Reps)

AMRAP 3:

15 Overhead Squats (135/95)

15 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

Freedom Sauce P.4 (AMRAP – Reps)

AMRAP 3:

12 Overhead Squats (155/105)

12 Burpee Over the Erg

Max Calorie Row

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