14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
– RX –
AMRAP 14:
60-cal row
50 toes-to-bars
40 wall-ball shots (14/20 lb) (9/10 ft)
30 cleans (95/135 lb)
20 ring muscle-ups
– INTERMEDIATE –
AMRAP 14:
60-calorie row
50 hanging knee raises
40 wall-ball shots (10/14 lb) (9/10 ft)
30 cleans (65/95 lb)
10 ring muscle-ups
– BEGINNER –
AMRAP 14:
50 strokes on the rower
40 sit-ups
30 wall-ball shots (6/10 lb) (9/10 ft)
20 cleans (35/45 lb)
10 low-ring transitions or 10 ring rows + 10 push-ups
– MASTERS 55+ –
AMRAP 14:
60-cal row
50 toes-to-bars
40 wall-ball shots (10/20 lb) (9/9 ft)
30 cleans (65/115 lb)
20 ring muscle-ups
2 sets:
:30 couch stretch/side
:30 doorway pec stretch/side
Wed- 12 days of CrossFit
Thurs- Closed (happy holidays)
Fri- DB snatch/ Wall balls
Sat- wall walks/ DL
Sun- Row intervals
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