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  • CrossFit AMRAP

Monday, May 4th

21-15-9:

Double Dumbbell Thrusters

Strict Pull-ups


NOTES:

  • In a perfect world, we're using weights that allow you to complete each round of thrusters within 2-3 sets.

  • Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading.

  • Heavier Weight Option: 15-12-9 or 12-9-6

  • Lighter Weight Option: 30-20-10 or 27-21-15

MODIFICATIONS

DOUBLE DUMBBELL THRUSTERS

  • Single Dumbbell Goblet Thruster

  • Odd Object Thruster

  • 3x Squat Jumps


STRICT PULL-UPS

  • 2x Odd Object Rows

  • Barbell Bent Over Rows

  • Single Arm Bent Over Row (Full Reps Each Side)



ID for Zoom Classes at 9am and 5:00pm:

9:00am: 492-798-584

5:00pm: 166-600-560

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

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