ROD 051113


Saturday, 11May13


The CMC PIT is in an AMRRAP format where each competitor is encouraged to complete “As Many Rounds & Repetitions As Possible” (AMRRAP) for a 12 minute time period. Below is our prep- variation of the AMRRAP:

Run 100  – meters

7 – Barbell Thrusters

7 – Kettlebell Swing with a Walkout (the walkout should be done quickly)

7 – Burpee Box Jumps

After the AMMRAP is done the class will do 2 laps around Industrial Loop.


Athlete’s ROD

This is a 15 second work / 15 second recovery timed set. Stay on the the same movement for 6 rounds with a 1 minute rest in between rounds.

  • Reclines
  • Dynamax Sit-ups
  • DB Thrusters
  • Alternating Walking Waiter DB lunges
  • Ball Slams