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CROSSFIT
“Time After Time”
AMRAP 5:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Rest 1 Minute
AMRAP 5:
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 1 Minute
AMRAP 5:
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
WHITEBOARD BRIEF
Your score for each 5-minute AMRAP is total rounds and reps completed
Your final score will be these 3 scores added together
The upper body movements will present the biggest challenge today
Depending on the pull-up variation, you may want to take at least 1 break per round
Breaking the set of 5 into 3-2 can be fairly consistent across the board
Don’t feel like you have to stick with one plan – adjust your break-up approach to as needed to keep moving forward
Breaking the push-ups can also be helpful with managing the overall volume
Quick breaks of 5-5 or 4-3-3 are two options to help push off fatigue
Adjust your air squat cycle time to support the two upper body movements
If the upper body movements aren’t an issue, cycle these fairly quickly
If your upper half needs more time to recover, slow your cycle time
Your final score will be these 3 scores added together
The upper body movements will present the biggest challenge today
Depending on the pull-up variation, you may want to take at least 1 break per round
Breaking the set of 5 into 3-2 can be fairly consistent across the board
Don’t feel like you have to stick with one plan – adjust your break-up approach to as needed to keep moving forward
Breaking the push-ups can also be helpful with managing the overall volume
Quick breaks of 5-5 or 4-3-3 are two options to help push off fatigue
Adjust your air squat cycle time to support the two upper body movements
If the upper body movements aren’t an issue, cycle these fairly quickly
If your upper half needs more time to recover, slow your cycle time
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