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  • CrossFit AMRAP

Tuesday, July 6th

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

Classes are limited to 18 athletes a class. You must register to attend.

July is a higher percentage density OLY, a 5-3-1 style of squatting for a 1RM build, some very classic WODs, and the Liberty games. The skill of the month is Handstand Walks.


CROSSFIT

"The Young 3 x 9"


With a 30:00 running clock...


3 x 9min AMRAPs

1 min of rest and transition time between intervals


*You can perform each AMRAP in any order.

AMRAP #1

9:00 AMRAP

18 Russian KBS 55/35#

15 Goblet Lunges in place 55/35#

12 Toes-2-bar


***Comp does 70/55# swings and lunges

***Goal is 2-3 Rounds

***1 min of rest and transition time between intervals***



AMRAP #2

9:00 AMRAP

15 Sit-Ups

12 Box Jump Overs 24/20"

9 Deadlifts 225/155#

***Comp does GHDs

***Goal is 2-3 Rounds

***1 min of rest and transition time between intervals***


AMRAP #3

9:00 AMRAP

12 cal Bike

9 Bar Facing Burpees

6 Hang Power Cleans 115/80#

***Comp does 135/95#

***Goal is 2-3 Rounds

***1 min of rest and transition time between intervals***


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







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