8 Brutal Interval Training CrossFit Workouts from Coach Ben Bergeron (+ TED Talk)

WATER BREAK

Three 4-minute AMRAPs in 20 minutes

From 0:00-4:00, AMRAP of:

• 27 Hang Power Cleans (115/85 lb)
• 27 Lateral Burpees Over Rower
• 27/21 calorie Row

Rest 4 minutes

Then, from 8:00-12:00, AMRAP of:

• 21 Hang Power Cleans (135/95 lb)
• 21 Lateral Burpees Over Rower
• 21/15 calorie Row

Rest 4 minutes

Then, from 16:00-20:00, AMRAP of:

• 15 Hang Power Cleans (155/105 lb)
• 15 Lateral Burpees Over Rower
• 15/12 calorie Row