AMRAP 5:
3 Rounds:
15 Pull-Ups
9 Power Clean and Jerks 65/95 M55/85
Time Remaining: Max Calorie Bike/Row or 10 M Shuttle Runs
[Rest 5 Minutes]
AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-Ups
9 Power Clean and Jerks 95/135 M75/105
Time Remaining: Max Calorie Bike/Row or 10 M Shuttle Runs
[Rest 5 Minutes]
AMRAP 5:
1 Round:
9 Bar Muscle-Ups
9 Power Clean and Jerks 135/185 M95/140
Time Remaining: Max Calorie Bike/Row or 10 M Shuttle Runs
AT HOME
AMRAP 5:
3 Rounds:
15 Double Dumbbell Bent Over Rows
10 Single Dumbbell Hang Clean and Jerks 35/50 M25/40
Time Remaining: Max 10m Shuttle Runs
Rest 5 Minutes
AMRAP 5:
2 Rounds:
12 Double Dumbbell Burpees Deadlifts
10 Double Power Clean and Jerks 35/50 M25/40
Time Remaining: Max 10m Shuttle Runs
Rest 5 Minutes
AMRAP 5:
1 Round:
9 Double Dumbbell Devils Press
10 Double Dumbbell Power Clean and Jerks 35/50 M25/40
Time Remaining: Max 10m Shuttle Runs
EQUIPMENT-FREE
AMRAP 5:
3 Rounds:
15 Air Squats
9 Broad Jumps
Time Remaining: Max 10m Shuttle Runs
Rest 5 Minutes
AMRAP 5:
2 Rounds:
12 Step Back Reverse Lunges
9 Broad Jumps
Time Remaining: Max 10m Shuttle Runs
Rest 5 Minutes
AMRAP 5:
1 Round:
9 Reverse Burpees
9 Broad Jumps
Time Remaining: Max 10m Shuttle Runs
*************************************
Come join in the fun! All classes have the option of inside or outside, what ever you are comfortable with. Please register for class here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
All classes are available via zoom, you just have to let us know, text us via the website and we will Zoom you in! Link for Zoom is below.
MONDAY
MORNING- 5, 6, 7, 8, 9:30AM
EVENING-5 & 6PM
TUESDAY
MORNING- 6, 7 & 8AM
EVENING-5 & 6PM
WEDNESDAY
MORNING- 5, 6, 7 , 8 & 9:30am
EVENING- 5 & 6PM
THURSDAY
MORNING- 6, 7 & 8AM
EVENING- 5 & 6PM
FRIDAY
MORNING- 6, 7, 8 & 9:30AM
SATURDAY
MORNING- 8 & 9AM
Log in for ZOOM- Meeting Password- 214698
https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09