Long Friday AMRAP



 

Remember muscle-ups?!
Event 2 of the SUPPORT YOUR LOCAL BOX FUNDRAISER from CrossFit HQ will be released later today! Join us at 4:30pm live on YouTube and Instagram to see Andrew do the workout.
You can still register for the event and 100% of your choose-your-own-registration-fee goes directly to the affiliate(s) of your choosing!
WORKOUT for Friday 4/10/2020
as many rounds and reps as possible in 24 minutes:
15 dips (off chair or couch)
18 squat thrusts
21 speed skaters
24 opposite-elbow-to-knee sit-ups
Post total rounds plus reps to comments!
2nd Serving: Need More Work? (Endurance-bias)
Warmup with 5:00 at an easy pace. 3:00 active rest doing joint prep.
10 x 100m run at your 1-mile PR pace. :30 rest.
(150m row/ski of 2k PR pace, .3km of 5km PR pace)
Rest 3:00 then repeat for a total of 3 cycles. Warm down with 5:00 at an easy pace.
HSPU Strength Ladder: every minute on the minute for 5 minutes do 1-2-1
READ: Chinatown Businesses Struggling to Stay Afloat During Outbreak – KOMO 4 NewsWATCH:

The post Long Friday AMRAP appeared first on Foundation CrossFit.



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