Saturday, May 14th

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

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

CROSSFIT

STRENGTH:

BACK SQUAT

*All percentages are based off 1RM

1 x 1 @ 70%

1 x 1 @ 78%

4 x 3 @ 83%

1 x 3+ @ 83%

*This should be a near max set.

*Leave 1-2 in the tank.

WOD:

In Teams Of 2…

4 Rounds

400m Row

40 Single DB Thrusters 50/35

4 Rounds:

300m Run

30 Pull-Ups

4 Rounds:

20 Calorie Bike

20 Burpees

*Run together

*Split movement reps however

GOAL: 22:00 - 28:00

SCALING:

RUN

-Row 250m

-12/9 Calorie Bike

-200m Ski

THRUSTER

-Empty Barbell

-Wallball

PULL-UP

-Rings

-Bands

-Bent Over Row

BOX JUMP OVERS

-Box Step Overs

-Box Jumps

-Step Ups

COMP:

Chest-To-Bar

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