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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

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