Lördag 4 december

A. AMRAP 5 minutes:
Climb the ladder of 2-4-6-8…
Calorie Row
Power Clean @ 60/42.5kg

3 minutes rest

B. AMRAP 5 minutes:
Climb the ladder of 2-4-6-8…
Wall ball @ 9/6kg
Pull ups

3 minutes rest

B. AMRAP 5 minutes:
Climb the ladder of 2-4-6-8…
DB Box step over @ 1 x 22.5/15kg to 60/50cm
Burpee box jump @ 60/50cm

3 minutes rest and repeat from top

Total time: 45 minutes

NOTES:
A. Keep touch and go on the barbel for as long as possible, using the calorie row as your recovery. The fresher you are, the faster you can row. Once you get to a number you cannot complete touch and go, hit a chunky touch and go set then immediately settle in to singles.

B. Same approach here, only the “pacer” is the wall ball and the movement we have to consider how and when to break is the pull up. How to approach this workout very much depends on our pull up capacity; the higher your capacity, the longer you can stay unbroken for before needing to purposely break into more sets.

C. DB can be held however and we do not have to fully extend on top of the box. Burpee box jump overs are always box facing unless stated otherwise. ALWAYS.

From a logistics perspective, this workout is best set up by stations not people.
A. By outer walls.
B. Under the rig/wall ball targets
C. Middle of the floor with room to lie either side of the box.

Crossfit Karlstad