Now that’s what I call an AMRAP

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit

EMOM for 10 minutes

EMOM for 10 minutes:

Clean and Jerk- 3 per min @ 70% 1RM
3-5 minute transition

EMOM for 10 minutes

EMOM for 10 minutes:

DB/KB Bulgarian Split Squat- 5 per min @70% 1RM (1 side each minute)

Metcon (AMRAP – Rounds and Reps)


2 Min AMRAP of:

Double Unders

REST 2 min

4 Min AMRAP of:

20 OH Walking Lunge (45/35#)

10 Ring dips/ Horn Hips

REST 2min

4 Min AMRAP of:

Wall Climb to Burpee *

*To perform this exercise you start in the wall climb position and walk up and down the wall, once you return to the bottom plank position jump your feet in and jump up for the burpee come back down into the bottom squat position kick your feet back towards the wall and start the second wall climb.