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MONDAY – PLEASE SIGN IN

13
May

MONDAY – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

Back Squat (@ 75%)

Rest 2 minutes in between sets

Killer B’s (4 Rounds for reps)

AMRAP 3:

21 Lateral Barbell Burpees

21 Overhead Squats (75/55)

Max Calorie Row

rest 3 minutes

AMRAP 3:

18 Lateral Barbell Burpees

18 Overhead Squats (95/65)

Max Calorie Row

rest 3 minutes

AMRAP 3:

15 Lateral Barbell Burpees

15 Overhead Squats (115/80)

Max Calorie Row

rest 3 minutes

AMRAP 3:

12 Lateral Barbell Burpees

12 Overhead Squats (135/95)

Max Calorie Row
In these short sprint intervals, choosing the correct weight will allow athletes to get to the row on each section. The weights should be something that athletes could complete at 30, 25, 20, and 15 unbroken repetitions respectively if they needed to. On the lateral bar burpees, there is no need to stand to full extension on each rep. Rounds will be scored separately, with the calories on the rower being the score for each section. Stagger heats on opposite three minute intervals.

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