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“Casino Royale” (AMRAP – Rounds and Reps)

“Casino Royale”

AMRAP 20:

20 Hang Power Cleans

20 Front Squats

20 Push Press

20/15 Calorie Assault Bike

Subs

20/15 Cal Row or 200m Run

RX+-95/65#

RX-75/55#

50-59-65/45#

60+-55/35#

Basics-10 AMRAP, 10 Reps of each
DESCRIPTION

We’re going light and long in this 20-minute workout

Use one barbell weight for all movements

This weight should be based on whatever movement is the most challenging for athletes

Within the workout, we’re looking to complete each barbell movement within 3 sets

We expect athletes to complete around 3+ to 5 rounds over the 20 minutes

If short on bikes, stagger by 3 minutes