At Survival Fitness Warm up 8 Tabata rounds…

At Survival Fitness.


8 Tabata rounds of each

  • Double-pump squat
  • Burpee
  • Ball Slam
  • Jack Knife


20:00 AMRAP

  • 21 Power clean
  • 15 Front squat
  • 9 Push Press

30# dumbells in first round and 25# after that for each move.

Completed 3 rounds plus 21, 4.


Rounds of:

  • KB Swings (40#)
  • 30 second plank

Swings started with 10 reps and went down each round until at 1 for the final round. Took 10:21 to complete the finisher.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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