FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

October 19, 2015


LuRong Championship Challenge – 2×6 AMRAP:

The workout is an AMRAP (as many reps as possible) in 2 rounds of 6 movements, each with an equal 60 seconds of work to rest ratio:

MINUTE Level 3 Level 2 Level 1
0-1 Deadlift Deadlift Deadlift
1-2 Rest Rest Rest
2-3 Box Jump Overs Box Jump Overs Box Jump Overs
3-4 Rest Rest Rest
4-5 Hang Power Cleans Hang Power Cleans Hang Power Cleans
5-6 Rest Rest Rest
6-7 Muscle Ups Straight Leg Box Dips Bent Knee Box Dips
7-8 Rest Rest Rest
8-9 Thrusters Thrusters Thrusters
9-10 Rest Rest Rest
10-11 Row ror Cal Row for Cal Row for Cal
11-12 Rest Rest Rest
Repeat for Round 2      


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