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  • CrossFit AMRAP

Monday, March 7th

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

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

 

CROSSFIT

STRENGTH:

Barbell Cycling: Hang Power Snatches


Every 2:00 x 5 Sets:


9 Unbroken Hang Power Snatches

18 Wallballs 20/14


*Pick a weight that you can go unbroken across all sets.

*Around 50-60% of your 1RM Snatch is roughly where the weight will probably be.

*Wallballs should be completed in 2 sets or less.



WOD:

10 Rounds For Time:


200m Row


20-18-16-14-12-10-8-6-4-2

Dumbbell Step Back Lunges 50/35


*Each round reduces reps by 2 reps

*Round 1: 20 DB Step Back Lunges

*Round 2: 18 DB Step Back Lunges


GOAL: 12-18:00


SCALING:

200M ROW

-150m Ski Erg

-8 Cal Bike

-12 Burpees


STEP BACK LUNGES

-Reduce Weight

-Bodyweight

-Weighted Squats

-Bodyweight Squats



COMP:

Double DB Step Back Lunges 50’s/35’s

 

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






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