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  • CrossFit AMRAP

Saturday, May 14th

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.






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