Monday November 13, 2017

AMRAP
“Freedom Sauce”
Four 3-min AMRAPs in 21 min with 3 minutes rest in between. Record calories rowed for each 3-min AMRAP

AMRAP 3 (21)
21 Overhead Squats (95/65 lb)
21 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest


AMRAP 3 (18)
AMRAP in 3 minutes
18 Overhead Squats (115/80 lb)
18 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest


AMRAP 3 (15)
AMRAP in 3 minutes
15 Overhead Squats (135/95 lb)
15 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest


AMRAP 3 (12)
AMRAP in 3 minutes
12 Overhead Squats (155/105 lb)
12 Over-the-Rower Burpees
Max-Calorie Row