Blog Search

9 Minute AMRAP or 20 Rounds (3/5/19)

By: 0

GROUP CLASS WORKOUT

Warm Up:
4 Rounds
10 med. ball slams
10 kettlebell/dumbbell push press
5 inch worms

Strength/Skill: 10 Rounds (alternating every 1:15)
1. 2 power clean push jerks or 4 heavy deadlifts
2. 4-8 handstand push ups or 10-15 push ups

MetCon:
Welded Rx:

9 Minute AMRAP
9 deadlifts (185#/125#)
9 lateral burpees
45 double unders

Lean:
20 Rounds
250 meter row
45 second rest
Welded Athlete: Add 1 power clean (225#/155#) during rest period
40 Minute Time Cap