Don’t Get Off at the Next Station

21
Nov

Don’t Get Off at the Next Station

CrossFit Dunwoody – CrossFit

Don’t Get Off at the Next Station (AMRAP – Rounds)

20 minute EMOM (L3) Rx+

Minute 1 – 6e Pistol Squats

Minute 2 – 9 C2B Pull-ups

Minute 3 – 12 Box Jumps (30/24)

Minute 4 – 15/12 Cal Bike

Minute 5 – 18 Jump Lunges (9e leg)

20 minute EMOM (L2) Rx

Minute 1 – 21 Air Squats

Minute 2 – 9 Pull-ups

Minute 3 – 12 Box Jumps (24/20)

Minute 4 – 15/12 Cal Bike

Minute 5 – 18 Jump Lunges (9e leg)

20 minute EMOM (L1)

Minute 1 – 21 Air Squats

Minute 2 – 9 Ring Rows

Minute 3 – 12 Box Step Ups (choose height)

Minute 4 – 10/7 Cal Bike

Minute 5 – 18 Reverse Lunges (9e leg)
*Scoring: Score will be how many rounds you complete the prescribed reps.*

*Big Classes: Split up into groups and start at different stations. Get off the bike fast and get on the bike fast.**