Wednesday, June 15th

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

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

CROSSFIT

STRENGTH:

Front Squat

Build To Heavy Set of 5

Then…

1 x 5 @ 90% of Heavy 5

1 x 5 @ 80% of Heavy 5

WOD:

On The Minute For Max Rounds:

7 Thrusters 75/55

7 Pull Ups

7 Burpees

*Perform all 21 reps within the minute. In the remaining time, rest.

*If you do not complete all 21 reps within the minute your workout is complete.

*Go until you are unable to perform all 21 reps within the minute.

*Goal is 5+ Rounds. Modify as needed to hit 5+ Rounds.

GOAL: 5+ Rounds

SCORE: Round + Reps

SCALING:

THRUSTERS

-Reduce weight/reps

-DBs

PULL-UPS

-Reduce Reps

-Banded Pull-Ups

-Ring Rows

-Jumping Pull Ups

Burpees

-Reduce Reps

COMP:

Do As Rx.

______

CASH OUT

On The Minute x 10:00

:20 L-Sit Hold

:20 Hollow Rocks

:20 AbMat Sit Ups

Directly Into…

On The Minute x 10:00

:20 Fast Row

:40 Easy Row

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