Call Us: (865) 255-2293
Follow Us:

Wednesday, May 4 2016


CrossFit Farragut – CrossFit

Back Squat (5-3-1-1-1)

Pendlay Row (3 x 5 )

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 minutes

3 Pull-Ups

3 Thrusters

6 Pull-Ups

6 Thrusters

9 Pull-Ups

9 Thrusters

12…

12…

etc.

etc.

Rest 1 minute

AMRAP in 3 minutes

[X] Pull-Ups

[X] Thrusters

Rest 1 minute

AMRAP in 3 minutes

[X] Pull-Ups

[X] Thrusters

Work down in reps
Whatever # couple completed set of reps (for instance, 9 Thrusters + 9 Pull-Ups + 2 more Thrusters) at the end of the first three minutes will be completed for the second 3 minute AMRAP. In this example, the second AMRAP would be 3 minutes of 9 Thrusters + 9 Pull-Ups. The last AMRAP would start with 9’s and go back down to 3’s. If the last reps are completed, then you may stop the workout if time is still left. Score is the highest round completed + change in the first 3 minutes.


Categories:WOD


Leave a Reply

Your email address will not be published. Required fields are marked *

© 2014. Crossfit Farragut. All right reserved.