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  • CrossFit AMRAP

Monday, November 16th

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for the class to attend.

DELOAD WEEK


CROSSFIT

Monday, November 16th

Strength:

Pause Back Squat Complex


1 Pausing Back Squat (2s in the bottom)

2 Back Squats


After Each Set:

30% of MAX

-Pike Push-Ups

-DB Strict Press

-Strict Handstand Push-Ups


All %’s based on 1RM Back Squat:

Set 1 - 55%

Set 2 - 60%

Set 3 - 65%

Set 4 - 70%

Set 5 - 75%


WOD:

AMRAP in 15:00

50/30 Calorie Row--400m Run--37/26 Echo Bike

50 Single DB Hang Clean & Jerks 50/35

50 Single DB Reverse Lunges 50/35

50 Deadlifts 135/95


GOAL: 1+ Rounds

SWEATFEST

AMRAP in 25:00

10 Burpees

15 Cal Row

20 Sit-Ups

30 DU/SU

40m Farmer Carry

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


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