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“Ache”

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Train FTW Benchmark WOD

1.3K 42
  • AMRAP in 22 minutes
  • 20 Power Cleans (95/65 lb)
  • 40 Toes-to-Bar
  • 60 calorie Air Bike
  • 80 Wall Ball Shots (20/14 lb, 10/9 ft)
  • 100 Double-Unders

On a 22-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 22-minute clock stops.


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Background: This benchmark workout was posted by Coach Matt Chan @matt1chan, who posed a challenge on Instagram (for higher-level athletes) to get into round 2 before the time cap ends.

Matt is a former CrossFit Games athlete, a member of the CrossFit Trainer Staff, a CrossFit Level-4 Coach, and co-creator of Train FTW @trainftw. After four Top 10 finishes at the CrossFit Games (including the runner-up slot in 2012), Chan became a full-time athlete and one of the most popular and knowledgeable veterans in the sport.

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