Wednesday, June 28th

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

Build To A Heavy Set Of 5

Then…

1x5 @ 90% of Heavy 5

1x5 @ 80% of Heavy 5

WOD (30:00):

On The Minute x 9:00

6 DB Front Squats 50/35

Max Single Arm Devil’s Presses 50/35

– REST 3:00 –

6:00 AMRAP

Max Bike Calories

– REST 3:00 –

On The Minute x 9:00

6 Box Jumps 24/20

Max Sit Ups

*Athlete’s may start at any AMRAP

GOAL:

50+ Devil Presses

69+ Calories

135+ Sit Ups

SCALING:

DB FRONT SQUATS

-Reduce Reps/Weight

DEVIL’S PRESSES

-Reduce Reps/Weight

ECHO BIKE

-Max Calories On Any Machine

-Max Burpees

-Max 10m Shuttle Runs

BOX JUMPS

-Reduce Reps/Height

COMP:

Double DB 50’s/35’s

Box Jumps 30”/24”

______

CASH OUT

3 Rounds x 4:00 AMRAP

30 Alternating Pistols

Max Distance Handstand Walk

*Pistols

-Reduce Reps

-Pistol To A Box

-Reverse Lunges

*HSW

-Wall Walks

-HS Shoulder Taps

-DBL DB/KB OH Carry

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