AMRAP
On a Running Clock
0:00-4:00
AMRAP 4′:
50 Strict Press @20/10kg
200m Run
5:00-9:00
AMRAP 4′:
40″ Tall Plank
40″ Double Unders
10:00-14:00
AMRAP 4′:
30 Plate Ground To Overheads @20/10kg
30 Push-Ups
15:00-19:00
AMRAP 4′:
20 Air Squats
20 Bench/Box/Parallette Tricep Dips
20:00-24:00
AMRAP 4′:
10 Pull-ups
10 Burpees
25:00-32:00
AMRAP 7′:
Max Down&Ups!
Notice that there is a 1′ rest between each section.
How many Down&Up can you get at the end!?
Your score today is Max reps of that.
I also made it 7′ to mimic the old school Crossfit Open workout with 7′ of burpees 🙂