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