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  • CrossFit AMRAP

Tuesday, November 19th

Please remember to sign up/sign in for class using our app: https://get.mndbdy.ly/onLEYrz8I1


CrossFit

STRENGTH:

Alternating On the Minute x 10:

Minute 1 - 15/12 Calorie Row

Minute 2 - 5-4-3-2-1 Deadlifts @ 80%


WOD: 

For Time:

50 AbMat SU, 25 Cal Row, 10 Power Cleans

40 AbMat SU, 20 Cal Row, 8 Power Cleans

30 AbMat SU, 15 Cal Row, 6 Power Cleans

20 AbMat SU, 10 Cal Row, 4 Power Cleans

10 AbMat SU, 5 Calorie Row, 2 Power Cleans


Rx Barbell – 135/95


SweatFest

21-18-15-9-6-3

KBS

KB Sumo Deadlift High Pulls

Russian Twist 

*10 x 10m sprint after each round 

CrossFit For Sport


STRENGTH:

Back Squat

5 Reps @ 65%

5 Reps @ 70%

5 Reps @ 75%

3 Reps @ 80%

3 Reps @ 80-85%


WOD: 

3 Rounds:

10x10m Sprints

3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks

3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks



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