AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans 85/115 M-65/95
4 Burpee Box Jump Overs 20/24
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans 95/135M-75/105
4 Burpee Box Jump Overs
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans 105/155 M- 80/115
4 Burpee Box Jump Overs
GENERAL WARM-UP
30 Seconds Each
With Lower Box Height:
Single Unders
Active Spidermans
Box Step-ups
Single Unders
Sprawls
Box Step-ups
Single Unders
Slow Burpees
Box Step-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Wrist Stretch on Box: 40 Seconds (Each Direction)
Front Rack Stretch: 1 Minute
AFTER PARTY
30-20-10 Reps of each
Toe Touches
Alt V- Up
Russian Twist
Tuck Up
Penguin
WORKOUT VARIATIONS
HOME GYM
3 x AMRAP 5:
Buy-In: 100 Double Unders
12 DB Power Cleans 35/50 M25/40
6 Burpee Tuck Jump
Rest 5 Minutes
MODIFICATIONS
100 DOUBLE UNDERS
- Reduce Reps
- 150 Single Unders
- 2:30 of Practice
- 100 Double Taps (Equal Reps)
- 150 Line Hops
- 50 Over-and-Back Dumbbell Hops
POWER CLEANS
- 12 Double Dumbbell Power Cleans (All Rounds)
- 6 Single Dumbbell Power Cleans (Each Arm)
- 12 Odd Object Power Cleans
4 BURPEE BOX JUMP OVERS
- 8 Burpees
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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