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  • CrossFit AMRAP

Monday, December 7th

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.

CROSSFIT

Strength:

STAMINA SQUATS


On the Minute x 12 (6 Rounds)


Minute 1: 3 Front Squats

Minute 2: 6 Back Squats


Notes:

-Single barbell, loaded throughout at 63% of your 1RM Front Squat.

-Week 3 of 5, reducing reps while increasing %’s across.


WOD:

21-15-9


Power Snatches

Overhead Squats


...Directly into:


50/35 Calorie Row

… Directly into:


9-15-21

Hang Power Snatches

Overhead Squats


Weight 75/55


SUBS

ROW

-400m Run

-35/25 Bike

-20 Burpees + 100 DU


SNATCHES

-Power Cleans


OH SQUATS

-Front Squats



GOAL: 15:00 - 23:00

SWEATFEST

30-20-10

Box Jumps

Pull-Ups

KBS

Air Squats

Sit-Ups

Empty Barbell Push Press

*25:00 Cutoff

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





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