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  • CrossFit AMRAP

Thursday, October 1st

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

WOD:

AMRAP in 20:00

15/12 Calorie Row--200m Run--- 11/8 Bike

30 Russian Kettlebell Swings 55/35

60 second Hollow Hold (Accumulated)

*Add a vest if you’d like


Subs:

Hollow Hold

-60 second plank


Russian KBS

-30 Alternating DB Hang Power Cleans

-40 Jump Squats


CASH OUT:

12-9-6-3

Double Dumbbell Bench Press

*Athlete’s may build in weight


After Each Set:

30 Banded Pull Aparts


AND/OR


Double Under Practice


GOAL: 4 - 6 Rounds

SWEATFEST

45/15 x 4 Rounds

KB SDHP

Ring Dips or Box Dips

Jump Rope

Knee Raises

Row/Bike

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


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