CrossFit On Track – CrossFit
“Damn Shame” (AMRAP – Reps)
“Damn Shame”
14 min AMRAP
42 Thrusters @ 45/35
36 Thrusters @ 95/65
30 Thrusters @ 115/75
24 Thrusters @ 135/95
18 Thrusters @ 155/105
12 Thrusters @ 165/115
AMRAP Thrusters @ 185/135
– every break, run 200m
The name is a bit of a joke. Every time you break, it’s a damn shame, because all you get is a brief job an then you’re right back into doing thrusters. Damn shame, this workout. Damn shame.
Metcon (No Measure)
Strength:
Pendlay Row – 5 x 6-10; all heavy
…then…
4 Rounds x
6 Chest to Bar Strict Pull Ups
12 Reverse Grip Bentover Row
18 DB Bicep Curl
– rest 2 min
Conditioning:
14 min x
Row 250m
+1 Rope Climb
…then…
Tabata Ring Row
