Source: Nike

AMRAP CrossFit Workouts to Create Powerful Mental and Physical Conditioning (RX, Beginner and Scaled Versions)

Ever tried the Spartan Warrior, 21 Guns or Mikko's Triangle? Time to get brutal with these tough AMRAP WODs.


  • AMRAP in 12 minutes
  • Unbroken Barbell Complexes* (35/25 kg)

*Barbell complex consists of One Hang Clean-and-Jerk + One Single-Leg Reverse Overhead Lunge

One completed complex equals one rep. Rest is allowed with the barbell in the overhead or racked position. If the athlete drops the barbell before the time is up, the workout is over. Score is total number of unbroken complexes completed before the clock stops or the barbell is dropped.

amrap workouts

The super splat

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AMRAP in 6 minutes
Unbroken Barbell Complexes (35/25 kg)

AMRAP in 6 minutes
Barbell Complexes (35/25 kg) (rest allowed between repetitions)

AMRAP in 30 minutes
Unbroken Barbell Complexes (35/25 kg)

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