Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
STRENGTH:
Strict Press
All Percentages Based Off 1RM Strict Press:
6 Sets of 3 @ 75%
1 Set of 3+ @ 75%
Rest 1-3 Minutes Between All Sets.
*This is a “near max” set.
*Leave a few in the tank.
WOD:
AMRAP in 4:00
20 DB Lunges 50/35
20 Toes-2-Bar
Max Calorie Row
Rest 4:00
AMRAP in 4:00
15 DB Lunges 50/35
15 Toes-2-Bar
Max Calorie Row
Rest 4:00
AMRAP in 4:00
20 DB Lunges 50/30
20 Toes-2-Bar
Max Calorie Row
*Round 1: Less than 3:00 on Lunges and T2B
*Round 2: Less than 2:30 on Lunges and T2B
*Round 3: Less than 2:00 on Lunges and T2B
Goal: 50-69+ Calories
Score: Overall sum total of all 3 rounds
SCALING:
DB LUNGES
-Reduce Weight
-Bodyweight
TOES TO BAR
-30/25/20 Sit Ups
-Knee To Chest
-Reduce Reps
CALORIE ROW
-Max Cals on any other machine
-Max Burpees
-Max 10m Sprints
COMP:
Double DB Lunges
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
