Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
STRENGTH:
BACK SQUAT
*All percentages are based off 1RM
1 x 1 @ 70%
1 x 1 @ 78%
4 x 3 @ 83%
1 x 3+ @ 83%
*This should be a near max set.
*Leave 1-2 in the tank.
WOD:
In Teams Of 2…
4 Rounds
400m Row
40 Single DB Thrusters 50/35
4 Rounds:
300m Run
30 Pull-Ups
4 Rounds:
20 Calorie Bike
20 Burpees
*Run together
*Split movement reps however
GOAL: 22:00 - 28:00
SCALING:
RUN
-Row 250m
-12/9 Calorie Bike
-200m Ski
THRUSTER
-Empty Barbell
-Wallball
PULL-UP
-Rings
-Bands
-Bent Over Row
BOX JUMP OVERS
-Box Step Overs
-Box Jumps
-Step Ups
COMP:
Chest-To-Bar
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
