We Ate All the Food, Now we Burn All the Calories

30
Nov

We Ate All the Food, Now we Burn All the Calories

CrossFit Dunwoody – CrossFit

We Ate All the Food, Now we Burn All the Calories (AMRAP – Rounds and Reps)

30 minute AMRAP in Teams of 3 (L3/L2)

100 Russian KB Swings (53/35)

80 Cal Row (60 Cal Bike)

60 Slam Balls (20/15)

40 second Syncro Plank on elbows in each position (left, middle, & right)

20 Syncro Burpees

Notes: The sets of 100, 80, and 60 are the total for the whole team (NOT EACH) and can be broken up however the team wants. All 100 swings must be completed before rowing, all rowing must be completed before slam balls. The Planks are done together as a team. Everyone starts together and holds each position for 40 seconds (everyone must be unbroken for Rx). Then 20 syncro burpees are as a team.

30 minute AMRAP in Teams of 3 (L1)

100 Russian KB Swings (choose weight)

80 Cal Row (60 Cal Bike)

60 Slam Balls (choose weight)

40 second plank on elbows (left, middle, right)

20 Syncro Burpees

**Reps can also be modified for L1**