AMRAP Wods, they suck for everyone. In fact the stronger a person is the more he/she is punished in the AMRAP.

As many reps as possible in 20 min, that is the WOD.

The last 2-3 minutes is what separates somebody who is striving to be their best and someone who is just completing the workout. These last few minutes are not to just coast it out and finish one more round and then quit. These last few minutes are there to challenge you. 1 round you for sure have, how much more can you get in before the buzzer rings, another round, 3, maybe, just keep going hard till the end. Those who go hard all the way to the end no matter if they are half way through a round or not will be rewarded with a sense of accomplishment much greater than the person who quit at the end of a round with 25sec left and decided: “thats enough.” Do not let your self fall short. It is 20 min not 19:30, complete it.

Warm UP:

6 min double under practice

Pre WOD:

4 rounds with rest (as needed) in between rounds (increase weight every set)

Must be completed in 25 sec:

-snatch grip deadlift
-overhead squat
-squat snatch

WOD 5-31-10:

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

CrossFit Mean Streets
Downtown Los Angeles

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