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15 Brutal Assault Bike AMRAP Workouts for CrossFit Athletes

Assault Bike AMRAP Workouts – THE BURNER

AMRAP in 25 minutes
5 Chest-to-Bar Pull-Ups
10 Clean and Split Jerks (135/95 lb)
15 Bench Presses (2015/135 b)
20 calorie Assault Air Bike

ASSAULT BREAKDOWN

AMRAP in 21 minutes
3 Squat Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Bent Over Rows (135/95 lb)
15 Push-Ups
18 Russian Twists (25/15 lb)
21 calorie Assault Air Bike

Assault Bike CrossFit Workouts

Assault Bike AMRAP Workouts – ASSAULT BULLDOZER

AMRAP in 20 minutes
20 calorie Assault Air Bike
15 Wall Ball Shots (20/14 lb)
10 Sumo Deadlift High Pulls (95/65 lb)
5 Push-Ups

ASSAULT FINISHER

AMRAP in 20 minutes
5 Squat Cleans (135/95 lb)
10 Bent Over Rows (135/95 lb)
15 Push-Ups
20 calorie Assault Air Bike

Assault Bike AMRAP Workouts – HOT MESS

AMRAP in 20 minutes
8 Hang Power Cleans (135/95 lb)
12 Push-Ups
16 Lateral Lunges (65/45 lb)
20 calorie Assault Air Bike
For the lateral lunges hold a single dumbbell (or kettlebell) in a goblet hold with both hands in front of your chest/shoulders or on your back

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