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  • CrossFit AMRAP

Saturday, July 11th

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:

Hang Squat Snatch

5 @60%

4 @65%

3 @70%

2 @ 75%

1 @ 80%


*THIS IS NOT A 1RM.

WOD:

Every 3 Minutes x 7 Rounds:

400 Meter Run

12 Toes To Bar


Notes:

  • Every 3 minutes, you'll complete a 400 meter run and 12 Toes To Bar then rest with whatever time remains in the window

  • Work times will range between 1:30-2:30

  • This gives you 0:40-1:30 of rest between sets

  • To make sure you have enough recovery time, each round is capped at 2:30

  • Your score will be the slowest time of the 7 efforts


Score: Slowest of 7 Rounds

SWEATFEST

Alternating On the Minute x 20:00 (4 Rounds)


Minute 1: 20m Goblet Lunge (KB/DB)

Minute 2: 10 Double KB Deadlift + 15 Shoulder to Overhead

Minute 3: 60 Double Unders/ 120 Single Unders

Minute 4: 20-30 Sit Ups

Minute 5: 15 Ring Rows/Pull Ups + 10 Push Ups

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



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