Email us: cfhamptons@gmail.com

Wednesday – Please sign in ahead!

7
Aug

Wednesday – Please sign in ahead!

CrossFit Hamptons – CrossFit

Hot Sauce (4 Rounds for reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)
Four 3-minute AMRAPs, all scored separately as total reps completed at each barbell. As the reps go down, the weights will increase. The weights should be loads that athletes are capable of completing at least 30, 25, 20, and 15 repetitions unbroken respectively when fresh.

Choosing the right weights matter a lot, but so does choosing the appropriate numbers on the row and burpees. We want athletes to get to each barbell with a minimum of :30 seconds left. This will likely only be an issue on the rounds of 21 and 18. Adjust the numbers as necessary to ensure each athlete gets reps in on the barbell. Reducing the rounds to 18-15-12-9 is an option.

The burpees are lateral jumping over the slide of the rower, with no need to stand to full extension at the top of each rep. If short on rowers, stagger heats on opposite 3-minute intervals.

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