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  • CrossFit AMRAP

Tuesday, October 20th

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

CROSSFIT

STRENGTH:

Pausing Back Squats


1 Pause Back Squat (3s in bottom)

1 Back Squat


All %’s based off of 1RM Back Squat

Set 1: 60%

Set 2: 63%

Set 3: 66%

Set 4: 69%

Set 5: 72%


WOD:

AMRAP in 16:00

Buy In: 75/50 Calorie Row -- 50/35 Bike-- 1,000m Run


Time Remaining:

15 Box Jump Overs 24/20

12 Chest-2-Bar

9 Power Cleans 135/95


GOAL: 2-4 Rounds

SWEATFEST

5 Rounds  

10 Pull Ups/Ring Rows

15 Goblet Squats

200mRun/12 Cal Row/8 Cal Bike

25 KB Deadlifts (Single KB)

30 Second Plank



*1:00 Rest Between Rounds

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

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