Filthy 22 AMRAP

NCS Barbell
June 17, 2017
Mr. and Mrs. Clean
June 19, 2017

Filthy 22 AMRAP

Announcements

-FREE Workout & Wine for Ladies Only! Thursday, June 29th @ 6:30pm. Ladies – bring your friends! (Note: There will be no regular 6:30pm CrossFit class on this day.)

CrossFit NCS – CrossFit


Warm-up

10 Perfect Air Squat (use pole or wall, if needed)

10 Cossack Squats

10 KB Swings

10 Burpees

Tabata

Hanging Hollow Rock

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 22

22 Box jump 24/20

22 Jumping pull-ups

22 Kettlebell swings 53/45

Walking Lunge, 22 steps

22 Knees to elbows

22 Push press, 45/35

22 Good Morning 45/35

22 Wall ball shots, 20/14 10’/9′

22 Burpees

22 Double unders

Final Score is Rounds and Reps