Happy December! New class this Friday at 5:30! And check out ways to give this season: https://tamcrossfit.com/tis-the-season-for-giving/

Compete

AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Bar Muscle Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: 35/50 M25/40

*Score = Sum Total Rounds + Reps

 

Train

AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Burpee Pull Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: 35/50 M25/40

*Score = Total Rounds + Reps

 

Sweat

AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Burpee Pull Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: 25/35 M20/30

*Score = Total Rounds + Reps

AFTER PARTY

Deadlift:
5-5-10-10-10

After every set. . .
Max Unbroken Strict Pull Ups

 

AT HOME:
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Burpee to Target
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Burpee to Target
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Burpee to Target
9 Double Dumbbell Push Jerks

*Score = Total Rounds + Rep