Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
STRENGTH:
Squat Clean & Split Jerk
Build To A Heavy Triple
*Does not need to be touch-n-go
*If doing singles, don’t take longer than :10 between reps.
*If needed, Power Clean + Push Jerk
WOD:
In Teams of 2….
For Time:
50 Hang Power Cleans 95/65
1,000m Row
50 Wallballs
1,000m Run
50 Slam Balls
1,000m Row
50 Shoulder-2-Overhead 95/65
*Split Reps/Row/Run however
*1 athlete works/1 athlete rest
GOAL: 18:00 - 25:00
SCALING:
HANG POWER CLEANS
-Reduce Weight
ROW
-Reduce Meters
-800m Ski
-2,000m Bike Erg
-60/48 Cal Bike
-800m Run
WALLBALLS
-Reduce Reps
-Single DB Thruster
SHOULDER-2-OVERHEAD
-Reduce Weight
-DBs
COMP:
115/85 Barbell
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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