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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.




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