Mayhem Affiliate 03/18/2023

CrossFit Juke Joint – CrossFit

Workout (AMRAP – Reps)

Shamrock Festival

as Teams of 3

For total reps of

Freedom (RX’d)

AMRAP 3

Row for Cal

Then,

AMRAP 7

5 WB shots 10/9ft 20/14#

8 Push ups

12 Sit ups

(One person works while others are alternating Burpees)

Then,

AMRAP 7

5 Pull-up/Ring rows

8 DB snatch 50/35#

12 Air squat

(One person works while others are alternating Burpees)

Then,

AMRAP 3

Calories Bike

**Rotate in-relay style with partners once all reps/each round is complete

Independence

AMRAP 3

Row for Cal

Then,

AMRAP 7

5 WB shots 10/9ft 14/10#

8 Push ups (Knee/Banded)

12 Sit-ups

(One person works while others are alternating Burpees)

Then,

AMRAP 7

5 Banded Pull-up/Ring rows

8 DB snatch 35/25#

12 Air squat

(One person works while others are alternating Burpees)

Then,

AMRAP 3

Calories Bike

**Rotate in-relay style with partners once all reps/each round is complete

Liberty

AMRAP 3

Row for Cal

Then,

AMRAP 7

5 WB Thruster (LIGHT)

6 Bench Push up

8 Sit-ups

(One person works while others are alternating UP-DOWNS)

Then,

AMRAP 7

5 Jumping Pull-up/Ring rows

6 DB snatch LIGHT

8 Air squat

(One person works while others are alternating UP-DOWNS)

Then,

AMRAP 3

Calories Bike

**Rotate in-relay style with partners once all reps/each round is complete