Search
  • CrossFit AMRAP

Saturday, September 12th

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

In Teams Of 2:

*Split Reps However

*One partner working at a time

*Both partners must be in the gym to begin working.


1 Mile Run, 80 Box Jumps, 80 Deadlifts

800m Run, 60 Box Jumps, 60 Deadlifts

400m Run, 40 Box Jumps, 20 Deadlifts


Box - 24”/20”

Barbell - 155/105


GOAL: 20 - 35:00 CAP


CASH OUT (In time remaining or after class):

3 Sets:


:10 - :20 Single Arm DB Row with Static Hold at the top

14 Single Legged RDL with Double KB (7 each)

:20 - :40 Supinated Grip (palms facing you) Dead Hang from Pull Up Rig

14 Single Arm Shoulder Press (7 each)


*Our focus should be on movement quality and body position, not weight.


SUBS:

1 MILE RUN

-2,000m Row

-100/75 Echo Bike


800m RUN

-1,000m Row

- 50/35 Echo Bike


400m Run

-500m Row

25/18 Echo Bike


BOX JUMPS

-Jumping Lunges

SWEATFEST

30:00 EMOM

Min. 1: Max Cals on Rower

Min. 2: Max Burpees

Min 3: Max Bike Cals

Min 4: Max Box Jumps/Step Ups 

Min 5: Max Sit Ups

Min 6: Rest 

(5 Rounds)

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


57 views

815-631-1657

©2019 by CrossFit AMRAP.
©Matt Warren Photography