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  • CrossFit AMRAP

Monday, September 14th

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 class to attend.

CROSSFIT

STRENGTH:

In a 12:00…

Build to a 2 Rep Heavy Overhead Squat


*All Reps taken from the rack.


WOD:

AMRAP in 3:00

200m Run

15 Bar Facing Burpees

Max Overhead Squats 75/55


*REST 3:00*


AMRAP in 3:00

200m Run

12 Bar Facing Burpees 

Max Overhead Squats 95/65


*REST 3:00*


AMRAP in 3:00

200m Run

9 Bar Facing Burpees 

Max Overhead Squats 115/85


*REST 3:00*


AMRAP in 3:00

200m Run

6 Bar Facing Burpees

Max Overhead Squats 135/95


*REST 3:00*


GOAL: 20 - 50+


SUBS:

200m RUN

-250 Row

-12/9 Echo Bike


BURPEES

-Equal Reps REgular Burpees


OH SQUATS

-Front Squats

-Single Arm OH Squat

-Goblet Squats

-Wallballs

-Air Squats

SWEATFEST

Every 2:00 x 5 rounds

5 Burpees

15 Goblet Squats w/DB

15 Hops over DB


Then, 


Every 2:00 x 5 rounds

5 Ring Rows

15 Wall Balls

15 DU or 30 SU

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



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