CrossFit Now – CrossFit
WOD
“Hurts So Good” (AMRAP – Rounds and Reps)
“Hurts So Good”
AMRAP 16:
30 Bar-Facing Burpees
30 Hang Squat Cleans
30 Box Jump Overs
30 Overhead Squats
30 Toes to Bar
30 Thrusters
RX+-95/65#, 24/20″
RX-75/55#, 24/20″
50-59-65/45#, 20/16″, Hanging KR
60+-55/35#, Step Overs, Sit Ups, Back Squats
Basics-8 AMRAP – 15 of eachBox Step Overs, Sit Ups
DESCRIPTION
This higher rep AMRAP workout has us alternating between bodyweight and barbell movements
Let’s make it a goal to choose weight and variations that get us through 1 full round today
With 6 stations per round, this means we can take 2:40 on average per station to finish 1 round
BARBELL MOVEMENTS
Choose you weight based on the most challenging movements for you, likely the overhead squats
This should be a lighter load that you can complete in 3 minutes or less
BAR-FACING BURPEES
There is no need to stand to full extension on the jump over the bar
BOX JUMP OVERS
You don’t have to stand to full extension on top of the box
We recommend a jump down to step down instead of rebounding these
TOES TO BAR
Choose a rep number or variation you can complete in 3 minutes or less