12min AMRAP:
-12cal Row or A-Bike
-12 OHS 115/75 RX+ 135/95 MRX 95/65
-12cal Row or A-Bike
-12 Lunges (Back or Front Rack)
-12cal Row or A-Bike
-12 Front Squat
-12cal Row or A-Bike
-12 Back Squat
-12cal Row or A-Bike
-12 Air Squat
*start over if finished *
2 RFT: (18min cap)
-200m KettleBell Carry
-20 HSPU RX+ Strict MRX 2/4″ rise
-120 Doubles
-20 Dips (bar or ring) RX+ Ring Strict
-200m Run or Row or 0.5km A-Bike
-20 KB S20 L Arm 24/16kgs RX+ 32/24 MRX 20/12kgs
-20 KB S2O R Arm
“Right Jab” by DB
6min AMRAP:
-18 KBS 24/16kgs RX+ 32/24 MRX 20/12
-6 MUs Bar or Ring*opposite MRX C2B/C2R
-12 Goblet Squats
REST 3min
“Left Hook” by DB
6min AMRAP:
-6 Hang Squat Cleans 135/95 RX+ 155/105
-3 MUs Ring or Bar *opposite MRX C2B/C2R
-6 Over Bar Burpees MRX 115/75lbs
**Athletes choice on which AMRAP to start with; must switch methods on MUs**
**CrossFit Jenks Fall Apparel is ready for PRE-ORDER! We’ve got a variety of options this year so make sure to check out both links before submitting your order. NEW CAMO FALL GEAR & NEW FALL GEAR!
Rest day
**CrossFit Jenks Fall Apparel is ready for PRE-ORDER! We’ve got a variety of options this year so make sure to check out both links before submitting your order. NEW CAMO FALL GEAR & NEW FALL GEAR!