08/02/16: AMRAPsss

Today’s Workout: There are three AMRAPs in today’s workout.  Based on class sizes, we may have some people starting at different stations.

• Part A – “Spin and Swing” – AMRAP8
  • 10 Calorie Assault Bike
  • 15 KB Swing (Sx = 35#/26# – Rx = 53#/35# – CRx = 70#/53#)
• Rest 6 min
• Part B – “Hop and Hang” – AMRAP8
  • 3/3-6/6-9/9-12/12 (increase by 3 reps each round) of the following movements
    • Box Jump Over (Sx = 20″/18″ – Rx = 24″/20″)
    • Toes To Bar
• Rest 6 min
• Part C – “Steps and Reps” – AMRAP8
  • Buy In – 800m Run
  • Max Burpees