WORKOUT

TRIPLE AMRAP

AMRAP x 5 MINUTES

5 KB Swing (53/35)|(35/26)

5 Wall Ball (20/14)

5 Up-Down

10 KB Swing

10 Wall Ball

5 Up-Down

15 KB Swing

15 Wall Ball

5 Up-Down

...and so on by 5 Reps on KBS/WB. Up-Down stays at 5 Reps throughout.

-Rest 2:00-

AMRAP x 5 MINUTES

Pick-up where you left off!

-Rest 2:00-

AMRAP x 5 MINUTES

Pick-up where you left off!

Capacity Work

AMRAP x 5 MINUTES

5 KB Russian Swing

5 Wall Ball

5 Up-Down

10 KB Russian Swing

10 Wall Ball

5 Up-Down

15 KB Russian Swing

15 Wall Ball

5 Up-Down

...and so on by 5 Reps on KBS/WB. Up-Down stays at 5 Reps throughout.

-Rest 2:00-

AMRAP x 5 MINUTES

Pick-up where you left off!

-Rest 2:00-

AMRAP x 5 MINUTES

Pick-up where you left off!

FINISHER

"BEACH BODY ABS"

2-3 SETS

30 Russian Twists (use WB)

30 Heel Taps Over WB

HOMEWORK

Make Up

Or

REST

CrossFit Journal: The Performance-Based Lifestyle Resource