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  • CrossFit AMRAP

Tuesday, March 8th

CROSSFIT


STRENGTH:

In 15:00…

STRICT PRESS


1 x 5 @ 50%

1 x 3 @ 60%

1 x 1 @ 70%

1 x Max Reps @ 75%


*Rest 1:00 - 3:00 Between Sets

*If you complete 11-14 reps for your max set, increase your Strict Press 1RM by 5#. If it’s 15+, increase your Strict Press 1RM by 10#.


WOD:

4 Rounds For Time:


20 Burpees

50 Double Unders

12-9-6-3 Ring Dips



GOAL: 15-20:00


SCALING:

BURPEES

-Reduce Reps


DOUBLE UNDERS

-75 Single Unders

-12/10 Calorie Ski Erg


RING DIPS

-Reduce Reps

-Banded

-Dips Between boxes/GHDs

-Bench Dips

-Push Ups



COMP:

3 Ring Muscle Ups Each Round

 

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






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