Måndag 13 september

Get yourself a partner!

Session flow:

A. 0:00 – 8:00: AMRAP 8 minutes – TEAM
40 Sync Wall balls @9/6kg
30 Sync Bar facing burpee (sharing same barbell)
Max Calorie Row in remaining time

8:00 – 10:00: 2 minutes rest

B. 10:00 – 18:00: AMRAP 8 minutes – INDIVIDUAL*
15 Thruster @35/25kg
12 Pull ups
9 Bar facing burpee

18:00 – 20:00: 2 minutes rest

C. 20:00 – 28:00: AMRAP 8 minutes – INDIVIDUAL*
15 Cal Row
12 Alternating DB Snatch @22.5/15kg
9 Toes to bar

28:00 – 30:00: 2 minutes rest

D. 30:00 – 38:00: AMRAP 8 minutes – TEAM
40 Sync Wall balls @9/6kg
30 Sync Bar facing burpee (sharing same barbell)
Max Calorie Row in remaining time

*For AMRAPs “B” and “C”, Member no.1 of the pair does AMRAP B first whilst Member no.2 does AMRAP C first. After the 2 minute rest and transition, members switch AMRAPs so Member no.1 does AMRAP C and Member no.2 does AMRAP B.

So session flow is…
Member No.1: A – B – C – D
Member No.2: A – C – B – D

Crossfit Karlstad