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  • CrossFit AMRAP

Thursday, November 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 the class to attend.

CROSSFIT

STRENGTH:

Front Squat

All %’s are based on 1RM Front Squat

Set 1 - 3 Reps @ 75%

Set 2 - 1 Rep @ 80%

Set 3 - 3 Reps @ 75%

Set 4 - 1 Rep @ 85%

Set 5 - 3 Reps @ 75%

Set 6 - 1 Rep @90%


Notes:

-Athletes may go 15-20% lighter as needed if today is an active rest day.


WOD:

For time:


500m Row, 75 Sit-Ups, 15 Pull-Ups

400m Row, 50 Sit-Ups, 10 Pull-Ups

300m Row, 25 Sit-Ups, 5 Pull-Ups

SWEATFEST

8 Rounds in Teams of 2:

20 Box Jumps

10 Hand Release Push-Ups

20 Sit-Ups

10 Strict Pull-Ups/Ring Rows


*One person works at a time 

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



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