Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
STRENGTH:
Snatch Complex
6-8 Sets:
1 Power Snatch + 1 Hang Squat Snatch
Perform @ 75-90% of 1RM Squat Snatch
WOD:
3 Rounds For Time:
21 Calorie Row, Hand Release Push-Ups
15 Calorie Row, Ring Dips
9 Calorie Row, Strict Press 95/65
21 Calorie Row, Hand Release Push-Ups
15 Calorie Row, Ring Dips
GOAL: 12-18:00
SCALING:
HAND RELEASE PUSH UPS
-Reduce Reps
-Regular Push Ups
-Bands
-Knee
STRICT RING DIPS
-Reduce Reps
-Banded
-Jumping
-Bench Dips
STRICT PRESS
-Reduce Weight
-18 Push-Ups
COMP:
9 Strict Handstand Push-Ups
15 Strict Ring Dips
_________
CASH OUT:
50 GHD Sit Ups/Sit Ups
30 Reverse Lunges/Pistols
10 Wall Walks
30 Reverse Lunges/Pistols
50 GHD Sit Ups/Sit Ups
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
