5 AMRAP Thrusters Workouts – FOO
AMRAP in 20 minutes
7 Chest-to-Bar Pull-Ups
2 Squat Clean Thrusters (170/125 lb)
13 Bench Presses (170/125 lb)
Start the workout by completing 13 Bench Presses, not for time. Then immediately start the 20-minute clock and the AMRAP portion of the workout. Each round is 114 repetitions.
Score is the total number of rounds and repetitions completed (excluding the bench press) before the 20-minute clock stops.
6 “CYRUS, ELI, JANIE, LIAM AND MARY”
Five 5-minute AMRAPs in 25 minutes
16 calorie Row
16 Box Jumps (24/20 in)
16 Thrusters (75/53 lb)
16 Dumbbell Snatches (45/25 lb)
16 Mountain Climbers
16 Kettlebell Swings (53/35 lb)
With a running clock, perform as many repetitions as possible (AMRAP) of each section, during the time allotted. Score is total number of repetitions (1 calorie on the rower = 1 rep).
CrossFit Waterbury of Vermont created this WOD in memory of five local high school students who were killed when their car was struck by a wrong-way driver. They were all in their junior year.
From CrossFit Waterbury “On 10/9/2016 our community suffered a huge loss, when 5 young teens were taken from us much too soon. We will do this WOD every year, on the Saturday following 10/9, in honor of Cyrus Zschau, Eli Brookens, Janie Cozzi, Liam Hale, and Mary Harris, all 16 years old.”