AMRAP 3:
50 Double Unders
21 Bar-Facing Burpees
Max Power Cleans 85/115 M-65/95
Rest 3 Minutes
AMRAP 3:
50 Double Unders
18 Bar-Facing Burpees
Max Power Cleans 95/135M-75/105
Rest 3 Minutes
AMRAP 3:
50 Double Unders
15 Bar-Facing Burpees
Max Power Cleans 105/155 M- 80/115
Rest 3 Minutes
AMRAP 3:
50 Double Unders
12 Bar-Facing Burpees
Max Power Cleans 115/165 M- 85/120
Rest 3 Minutes
AMRAP 3:
50 Double Unders
9 Bar-Facing Burpees
Max Power Cleans 125/175 M- 90/130
GENERAL WARM-UP
30 Seconds Each
Jumping Jacks
Active Spidermans
Single Unders
Slow Air Squats
Double Taps
Inchworm to Push-ups
Lateral Hops Over Barbell
Mountain Climbers
Double Unders
Slow Burpees
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 45 Seconds
Forearms Stretch: 45 Seconds
Pec Stretch on Wall: 30 Seconds Each Side
AFTER PARTY
Not for Time:
50 AbMat Sit-ups
50 V-ups
WORKOUT VARIATIONS
HOME GYM
5 Rounds x AMRAP 3:
50 Double Unders
21 Lateral Dumbbell Burpees
Max Double Dumbbell Power Cleans
Rest 3 Minutes Between Rounds
MODIFICATIONS
DOUBLE UNDERS
- 75 Singles Unders
- 45 Seconds of Practice
- Reduce Reps
- 50 Double Taps
BAR FACING BURPEES
- Regular Burpees
POWER CLEANS
- Max Double Dumbbell Power Cleans
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Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us
