CrossFit Aphesis "Last One Standing" Workouts

Beginner 6am, 9:30am & 7:30pm

Technique & Movement Standards for A

(A)  In teams of 3 in 6mins AMRAP-5 Burpee Box Jumps 20", 5 Power Clean & Push Press 40/25kg, 5 Abmat Situps

Technique & Movement Standards for B(B)  In teams of 3 in 5mins AMRAP-50 KB Snatch 16/12kg, 50 HR Pushups, Single Skips

Technique & Movement Standards for C

(C)  In teams of 3 in 3mins AMRAP-15 Thrusters 20/15kg, 15 Jumping Pullups

Intermediate 6am, 9:30am, 6:30pm

Technique & Movement Standards for A

(A)  In teams of 3 in 6mins AMRAP-5 Burpee Box Jumps 24/20", 5 Power Clean & Push Jerk 60/35kg, 5 T2Bar

Technique & Movement Standards for B(B)  In teams of 3 in 5mins AMRAP-50 KB Snatch 24/16kg, 50 HSPU 1 Abmat, Double Unders

Technique & Movement Standards for C

(C)  In teams of 3 in 3mins AMRAP-15 Thrusters 40/25kg, 15 Pullups

Advanced 6am & 9:30am & 5:30pm

Technique & Movement Standards for A

(A)  In teams of 3 in 6mins AMRAP-5 Burpee Box Jumps 24/20", 5 Power Clean & Jerk 80/45kg, 5 T2Bar

Technique & Movement Standards for B(B)  In teams of 3 in 5mins AMRAP-50 KB Snatch 32/20kg, 50 Deficit HSPU 2 x 20, Double Unders

Technique & Movement Standards for C

(C)  In teams of 3 in 3mins AMRAP-15 Thrusters 60/35kg, 15 Pullups

Thanks to CrossFit Aphesis for the Workout Design