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CROSSFIT
“Round and Round”
AMRAP 16:
Buy-In: 75/50 Calorie Assault Bike
Max Rounds in Time Remaining:
15 Box Jump Overs
12 Chest to Bar Pull-ups
9 Double Dumbbell Power Cleans
:: Outdoor/Virtual Variation ::
AMRAP 15:
10 Strict Pull-ups
20 Double Dumbbell Power Cleans
40 Jumping Lunges
WHITEBOARD BRIEF
Expect to complete about 3-4 rounds of the scored portion once you get there
Let’s open up with a strong effort on the bike that still allows you to attack the scored portion of the workout
After the opening bike effort, we can use the first set of box jump overs as a chance to slow down and get the heart rate lowered
This box jump overs can also be our steady state movement during the 15-12-9, as it is the only station where we’re not holding onto something
The chest to bars and dumbbell power cleans provide a challenging pull-pull combination
Having a break-up plan set beforehand can help you push of fatigue on these two high-interference movements
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