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8 Great Workouts from Jacob Heppner to Build Grit and Powerful Conditioning for CrossFit

4. CINDY’S COUSIN

AMRAP in 20 minutes
5 Burpees
10 Push-Ups
15 Air Squats
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions before the 20-minute clock stops.

 

 
 
 
 
 
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5. HARVEST

EMOM for 6 minutes
4 Muscle-Ups
20 Wall Ball Shots (20/14 lb)
On a 6-minute clock, every minute on the minute (EMOM) perform 4 Muscle-Ups and 20 Wall Ball Shots.

Score is the total number of repetitions completed before the 6-minute clock stops.

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