AMRAP 16:
Buy-In: 1,200 Meter Run
Max Rounds in Time Remaining:
15 Box Jump Overs 20/24
12 Pull-ups or 12 Dumbbell Rows From Plank Position (Each Side)
9 Double Dumbbell Power Cleans 35/50 M25/40
GENERAL WARM-UP
2 Rounds
30 Seconds
Easy Assault Bike
Single Arm Dumbbell Bent Over Rows (Each Side)
Box Step-ups
Single Arm Dumbbell Deadlifts (Each Side)
MOBILITY
Pigeon Pose + Lat Reach: 1 Minute Each Side
AFTER PARTY
WORKOUT VARIATIONS
HOME GYM
AMRAP 16:
Buy-In: 1,200 Meter Run or 75/50 Calorie Assault Bike
Max Rounds in Time Remaining:
15 DB Jump Overs (2=1)
12 Pull-ups or 12 Dumbbell Rows From Plank Position (Each Side)
9 Double Dumbbell Power Cleans 35/50 M25/40
MODIFICATIONS
1,200 Meter Run
- 75/50 Calorie Assault Bike
- 75/50 Calorie Ski Erg
- 100/75 Calorie Schwinn Bike
- 90/65 Calorie Row
- 1,000 Meter Air Runner or Trueform
15 BOX JUMP OVERS
- 30 Single Dumbbell Reverse Lunges
- 30 Jumping Lunges
12 Dumbbell Rows From Plank Position (Each Side)
- Reduce Reps
- Banded Strict Pull-ups
- Ring Rows
- 12 Inverted Bar Rows
- 12 Renegade Rows
- 12 Dumbbell Rows From Plank Position (Each Side)
- 12 Barbell Bent Over Rows
- 24 Double Dumbbell Bent Over Rows
- 24 Single Dumbbell Bent Over Rows (12 Each Side)
- 24 Odd Object Bent Over Rows
9 DOUBLE DUMBBELL POWER CLEANS
- 18 Single Dumbbell Power Cleans
- 18 Odd Object Power Cleans
- 9 Barbell Power Cleans
- Barbell Sumo Deadlift High Pull
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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- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
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
