CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

Triple Tap


4 minute AMRAP

400 meter Row

MAX Clusters 115#/83#

Rest 2 minutes

3 minute AMRAP

300 meter Row

MAX Front Rack Lunges 115#/83#

Rest 2 minutes

2 minute AMRAP

200 meter Row

MAX Bar Facing Burpees

Each AMRAP you should be breathing heavily after the Row. Push your pace and focus on solid movement patterns while fatigued.


Bent Over Barbell Rows 4x12

Barbell Curls 3x15


#2 RE: Triple Tapjason 2017-05-19 21:07
24 clusters
25 Lunges
20 Burpees

Rows - 135#
Curls - 65#

My main goal going into today's WOD was to smash the row and hold on to dear life during the remainder of each round. I was able to hold all rows around 1:32-1:38 pace. The clusters got rough really quick. On the lunges I just menatlly wussed out. After 4 reps I dropped the bar to breathe and immediately I thought why didn't I just hang on and rest while standing. And the burpees made me want to puke.
#1 RE: Triple Tapshco0502 2017-05-19 15:04
Wod: 21/25/15
Swod: 63/43 could have maybe gone a bit heavier on the rows but just tried not to bounce around both movements so awkward

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