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  • CrossFit AMRAP

Tuesday, July 21st

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

STRENGTH:

3 Rounds:

7 Uneven Tempo Kettlebell Deadlifts

50 Meter Uneven Kettlebell Farmers Carry

7 Uneven Tempo Kettlebell Deadlifts

50 Meter Uneven Kettlebell Farmers Carry


STIMULUS

  • This piece is designed to prepare the midline, grip, shoulders, and lower body for the work ahead.

  • "Uneven" means we'll hold a different weight in each hand - forcing us to stabilize even more.

  • This piece is not for time, rather for quality.

  • After completing the first set of 7 Reps + 50 Meters, switch the weights to the other hands for the last set.

  • You can increase loading over the 3 rounds, but each movement should ideally remain unbroken.

TEMPO KETTLEBELL DEADLIFTS

  • The tempo is 3 seconds down + regular speed up.


WOD:

3 Rounds:

7 Deadlifts 115/85

7 Toes to Bar

7 Push Presses 115/85


700/500 Meter Row


3 Rounds:

7 Deadlifts 115/85

7 Toes to Bar

7 Push Presses 115/85


700/500 Meter Row


3 Rounds:

7 Deadlifts 115/85

7 Toes to Bar

7 Push Presses 115/85


GOAL: 12-24:00 (24:00 CAP)

SWEATFEST

TABATA 

8 Rounds - :20 work/ :10 rest


Kettlebell Swings

Calories on Rower or Bike

Ring Rows

Jump Rope 

Sumo Deadlift High Pull with KB 

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


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