CrossFit Now – CrossFit
WOD
“Flashback” DU HPC PJ (AMRAP – Rounds and Reps)
“Flashback”
AMRAP 10:
30 Double Unders
10 Hang Power Cleans
30 Double Unders
10 Push Jerks
RX+-135/95#
RX -105/75#
50-59 -95/65#, 45 Singles
60+-65/45#, 30 Singles
Basics -30 Singles, Light Barbell
*In this short AMRAP workout let’s choose a moderate weight on the barbell and a jump rope variation that allows you to complete 5+ rounds, or a round at least every 2 minutes
*Your score is total rounds and reps completed at the end of 10 minutes
AFTER PARTY
After Party TABATA. SU/HH, GB/GBH (No Measure)
Alternating Tabata for 16 Sets (8 Rounds):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full. Not for tracked score.