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STRENGTH:
EMOTM for 5:00
7 Shoulder Press
*Athletes must Clean Bar from the floor (novice athletes > 6 mos. use racks)
WOD:
For Time:
100 Double Unders
10 Clean & Jerks (155/105#)
20 Toes-to-Bar
75 Double Unders
8 Clean & Jerks
16 Toes-to-Bar
50 Double Unders
6 Clean & Jerks
12 Toes-to-Bar
25 Double Unders
4 Clean & Jerks
8 Toes-to-Bar
*Repeat 4x…
1:00… 10 Ring Rows + 20 Skater Steps
1:00… 10 Push Ups + 20 Single Unders
1:00… 10 Sit Ups + 20 Skater Steps
1:00… 10 Air Squats + 20 Single Unders
*Scale reps to 8/7, if needed, on Ring Rows, Push Ups, Sit Ups, Squats
*Rest with whatever time is left over within the given minute.
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CrossFit AMRAP offers personal training and boot-camp style classes that increase fat loss through nutrition counseling and a full-body workout. Our gym facility offers strength and conditioning services to the following cities: Crystal Lake, McHenry, Algonquin, Lake in the Hills, Cary, Barrington, Elgin, Huntley, Marengo, Gilberts, Hampshire, Woodstock, Fox River Grove, Lakewood, Prairie Grove, Lake Zurich, Hoffman Estates, Schaumburg, Carpentersville, Dundee, West Dundee, Mundelein, Wauconda and Island Lake.
CROSSFIT AMRAP | 9114 Virginia Road, Unit #110, Lake in the Hills, IL 60156 | design by (collabo!)