Monday, June 13th

Register For Your Session: https://crossfitamrap.clubready.com/

Classes are limited to 18 athletes a class. You must register to attend.

CROSSFIT

STRENGTH:

Power Clean

Build To Heavy Set of 5

Then…

1 x 5 @ 90% of Heavy 5

1 x 5 @ 80% of Heavy 5

WOD:

For Time:

50 Power Cleans 115/85

300 Double Unders

1 Mile Run

Athlete Stimulus:

Power Cleans: 5-7:00

Double Unders: 3-6

Run: 7-10:00

GOAL: 15:00 - 25:00 (*25:00 CAP)

SCALING:

POWER CLEAN

-Reduce Weight/Reps

DBs

DOUBLE UNDERS

-Reduce Reps

-6:00 CAP

-450 Single Unders

1 MILE RUN

-Reduce Distance

-2,000m Row

-1,600m Ski

-4,000m Bike

COMP:

Weight: 135/95

________

CASH OUT (Optional)

Ring Muscle Up

On The 2:00 x 5 Sets:

18 GHD Sit Ups/Sit Ups

3-6 Jumping Ring Muscle Ups

*Rest in remaining 2:00

DO MORE. BE MORE. GIVE MORE. LIVE MORE.