12 Minute AMRAP:2 Power Cleans (160/105)4 Alternating Reverse Lunges(160/105)*6 Lateral Burpees Over Bar.*Barbell in front rack position.
Movements
Lateral Burpee Over Bar
Reverse Lunge
Power Clean
Benchmark Notes
This 12-minute AMRAP contains 3 movements with heavy loads and high skill demand. Analysis: 2 Power Cleans (160/105) = 4-6 sec/rep = 8-12 sec total; 4 Alternating Reverse Lunges in front rack = 2-3 sec/rep = 8-12 sec total; 6 Lateral Burpees Over Bar = 4-5 sec/rep = 24-30 sec total. Total round time: 40-54 sec fresh. With transitions (3-5 sec between movements), round 1 = 46-64 sec. Fatigue progression: Rounds 1-2 at 1.0x, rounds 3-4 at 1.1-1.2x, rounds 5-6 at 1.2-1.3x, rounds 7-8 at 1.3-1.5x. The heavy front rack hold creates significant grip and shoulder fatigue. Power cleans become increasingly difficult to cycle. Elite athletes complete 8+ rounds, intermediate 5-6 rounds, recreational 2-3 rounds in 12 minutes.
12 Minute AMRAP:2 Power Cleans (160/105)4 Alternating Reverse Lunges(160/105)*6 Lateral Burpees Over Bar.*Barbell in front rack position.
Difficulty:
N/A
Modality:
Your Scores:
Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite
We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.This 12-minute AMRAP contains 3 movements with heavy loads and high skill demand. Analysis: 2 Power Cleans (160/105) = 4-6 sec/rep = 8-12 sec total; 4 Alternating Reverse Lunges in front rack = 2-3 sec/rep = 8-12 sec total; 6 Lateral Burpees Over Bar = 4-5 sec/rep = 24-30 sec total. Total round time: 40-54 sec fresh. With transitions (3-5 sec between movements), round 1 = 46-64 sec. Fatigue progression: Rounds 1-2 at 1.0x, rounds 3-4 at 1.1-1.2x, rounds 5-6 at 1.2-1.3x, rounds 7-8 at 1.3-1.5x. The heavy front rack hold creates significant grip and shoulder fatigue. Power cleans become increasingly difficult to cycle. Elite athletes complete 8+ rounds, intermediate 5-6 rounds, recreational 2-3 rounds in 12 minutes.
