Home of the United States Air Force Academy CrossFit Team & Club

09 July 2012


I haven't done a traditional amrap or rft in a while, but this is a really interesting pairing from the games programming. I guarantee that this combo will surprise you.

Also, I would like to point out that my programming over the last couple of weeks looks strikingly similar to the team portion of the CrossFit games programming. Hmmmmmmm...

AMRAP in 12
5 315# Deadlifts
10 Overhead Squats #95
15 Pull Ups

4:800m run on 6 min interval

Notes: Every 6 min start a new interval. First one should start at 0:00, next at 6:00, next at 12:00 and final one at 18:00

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