Homewod #34
Tribe Functional Fitness – CrossFit
Sandpaper (AMRAP – Rounds and Reps)
With Equipment
“Sandpaper”
With Equipment
AMRAP 12:
2 Single Dumbbell Power Cleans
2 Single Dumbbell Thrusters
30 Double Unders/ 45 Single Unders
4 Single Dumbbell Power Cleans
4 Single Dumbbell Thrusters
30 Double Unders/ 45 Single Unders
6 Single Dumbbell Power Cleans
6 Single Dumbbell Thrusters
30 Double Unders/ 45 Single Unders
…
Continue to Add (2) Reps to Dumbbell Movements Per Round
Without Equipment
“Sandpaper”
AMRAP 12:
2 Odd Object Clean and Jerks
2 Odd Object Thrusters
30 Line Hops
4 Odd Object Clean and Jerks
4 Odd Object Thrusters
30 Line Hops
6 Odd Object Clean and Jerks
6 Odd Object Thrusters
30 Line Hops
…
Continue to Add (2) Reps to Dumbbell Movements Per Round
*Single Arm work = Split reps evenly
** Sub Barbell Power Cleans/ Barbell Thrusters (95/65)