Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
STRENGTH:
Power Clean
Build To Heavy Set of 5
Then…
1 x 5 @ 90% of Heavy 5
1 x 5 @ 80% of Heavy 5
WOD:
For Time:
50 Power Cleans 115/85
300 Double Unders
1 Mile Run
Athlete Stimulus:
Power Cleans: 5-7:00
Double Unders: 3-6
Run: 7-10:00
GOAL: 15:00 - 25:00 (*25:00 CAP)
SCALING:
POWER CLEAN
-Reduce Weight/Reps
DBs
DOUBLE UNDERS
-Reduce Reps
-6:00 CAP
-450 Single Unders
1 MILE RUN
-Reduce Distance
-2,000m Row
-1,600m Ski
-4,000m Bike
COMP:
Weight: 135/95
________
CASH OUT (Optional)
Ring Muscle Up
On The 2:00 x 5 Sets:
18 GHD Sit Ups/Sit Ups
3-6 Jumping Ring Muscle Ups
*Rest in remaining 2:00
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
