AMRAP 7
Bike 7/5 cals
15 Hollow Rocks
10 Hang power snatch
+
Rest 4 min
+
AMRAP 7
Row 150/100m
20 Air Squats
10 Dumbbell strict press
+
Rest 4 min
+
AMRAP 7
Run 100m
10 Russian swings
10 Ring rows
![](https://crossfitnewton.com/wp-content/uploads/2023/03/34037911-EB3E-4D71-9801-A57F94CF02CA-1024x996.jpeg)
AMRAP 7
Bike 7/5 cals
15 Hollow Rocks
10 Hang power snatch
+
Rest 4 min
+
AMRAP 7
Row 150/100m
20 Air Squats
10 Dumbbell strict press
+
Rest 4 min
+
AMRAP 7
Run 100m
10 Russian swings
10 Ring rows