Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
STRENGTH:
In 20:00…
Back Squat
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%
PR Update:
-If you complete 9-11 Reps for your max set, increase your 1RM by 5#.
-If you complete 12+ reps for your max set, increase your 1RM by 10#.
WOD:
For Time:
30 Thrusters 95/65
600m Run
150 Double Unders
GOAL: 7 - 12:00
SCALING:
THRUSTERS
-Reduce Weight
-Reduce Reps
-DB Thrusters
RUN
70/50 Calorie Row
50/35 Cal Bike
50/35 Cal Ski
70/50 Cal Bike Erg
COMP:
115/85
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
