CrossFit Now – CrossFit
“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