Thursday, July 7th

Register For Your Session: https://crossfitamrap.clubready.com/

Classes are limited to 18 athletes a class. You must register to attend.

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CROSSFIT

STRENGTH:

Front Squats

Build To A Heavy Set of 3

Then…

1x3 @ 90% of Heavy 3

1x3 @ 80% of Heavy 3

WOD:

3:00 AMRAP x 5 Rounds

3 Burpee Pull-Ups

6 Box Jump Overs 24”/20”

9 Wallballs 20/14

*Rest 1:00 Between Rounds

*Athletes will begin each AMRAP on the Burpee Pull-Ups regardless of where they finished in the previous rounds.

GOAL: 6-9+ Rounds

SCALING:

BURPEE PULL-UPS

-Only Burpees

-Only Pull Ups

-All Burpees then all pull ups

BOX JUMP OVERS

-Reduce Height

-Box Step Over

WALLBALLS

-Reduce Weight

-DB Thruster

-Slam Ball

COMP:

3 Muscle Ups (Bar/Ring)

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CASH OUT

Handstand Walk Conditioning

5:00 AMRAP

500m Ski Erg

Max Handstand Walk

4:00 AMRAP

400m Ski Erg

Max HS Walk

3:00 AMRAP

300m Ski Erg

Max HS Walk

2:00 AMRAP

200m Ski Erg

Max HS Walk

1:00 AMRAP

100m Ski Erg

Max HS Walk

*No Rest Between AMRAPs

Modify HS Walk:

-Max Handstand Shoulder Taps

-Max Wall Walks

-Max Walking with Double KB overhead

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