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