Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
STRENGTH:
Deadlift
1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1 x1 @ 75%
1x1 @ 85%
1 Set of Max Reps @ 90%
*If you complete 4-5 Reps of your max set, increase your PR by 5#.
*If you complete 6+ reps for your max set, increase your strict press PR by 10#.
WOD:
In Teams Of 2…
AMRAP in 20:00
50 Wallballs 20/14
50 Double Unders
40 Box Jumps 24”/20”
40 Toes To Bar
30 Pull Ups
30 Burpees
20 Power Cleans 115/85
20 Push Jerks 115/85
10 Power Snatches 115/85
10 Devils Press 50/35
GOAL: 1+ Round
SCALING:
WALLBALLS
-Reduce Reps/Weight
-Single DB Thrusters
DOUBLE UNDERS
-Reduce Reps
-75 Single Unders
-50 Line Hops
BOX JUMPS
-Reduce Reps/Height
TOES TO BAR
-Reduce Reps
-Knee To Chest
-40 V-Ups
-60 Sit Ups
PULL-UPS
-Reduce Reps
-Strict Pull-Ups
-Alternating DB Plank Rows
-Bands
-Rings
BARBELL
-Reduce Reps/Weight
-Use DBs
COMP:
Chest-2-Bar Pull-Ups
Barbell 135/95
10 Ring Muscle Ups (in place of devils press)
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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