CROSSFIT
STRENGTH
Push Jerk
Heavy set of 3
WORKOUT
“Beef Jerky”
AMRAP 12:
21 Kettlebell Swings
14 Kettlebell Reverse Lunges
7 Push Jerks
ENDURANCE
WORKOUT
AMRAP 12
21 Kettlebell Swings
14 Kettlebell Reverse Lunges
7 Push Press, barbell
– Rest 3min –
AMRAP 12
21 Cal Row
14 Medball Sit Ups
200m Run
KIDS/TEENS
SKILL/STRENGTH
Back Squat
WORKOUT
AMRAP 6-8
100m Run
10 Burpees
10 Air Squats
10 Sit Ups
WHITEBOARD BRIEF
• Plan your rest periods ahead to time to help minimize time spend not moving during the workout
• Planning to break once per movement makes these sets very physically and mentally manageable
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