Thursday, July 7th
Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
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)
____
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
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
