“Jamaican Me Secondo”

Wishing a very merry wedding day to Erin and Steve as they tie the knot in Jamaica.
Congratulations to you both!!!!!

3 Min AMRAP
Rest 2 Min
6 Min AMRAP
Rest 3 Min
9 Min AMRAP
Then Immediately
8 Min to Hit a 1RM Front Squat

**Each AMRAP Begins with the wallballs**
40 Wallballs @ 20/14
40 Double Unders
20 Kettlebell Swing@ 55/35
20 Toes to Bar (or Ring)
10 Candlesticks
10 Kettlebell Clean & Jerk (alternating)
5 Muscle Ups

Comp HW

3 Rds, each rd for calories plus ring dips, rest as needed between rds:

30 sec ME AB

5 UB Muscle-Up

ME minus 2 Ring Dips on the last MU

 

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource