amrap, burpees, calorie row, clean and jerk, crossfit, Row, training, wod, workouts -

Monday 6.22.20

Warm-up Prep (10-15 Minutes)

 3 Rounds

10 Kettlebell Swings

10 Push-ups

50 Singles

1 Min Banded Shoulder Stretch from Rig 


Strength/Skill - Front Squats 

EMOM 2 x 4

8 Reps at 70% 1 Rep Max


WOD (Workout of the Day) 

"Belly Flop"


7 Clean and Jerks 135/105

14 Burpees

21 Calorie Row

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic, Oxidative


  • Our goal for this workout is to target 5-7 Rounds
  • This is a sprint/chipper, figure your pace after the first round, get into a pace that keeps you moving, the BB reps are low, get those unbroken and move through the burpees, in regards to the row find a pace that at about 75%.
  • Score is Rounds plus Reps

*Scale accordingly if any exercise cannot be performed RX