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  • CrossFit AMRAP

Tuesday, October 6th

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

Gymnastic:

3 Rounds Of Practice:

1:00 Plank/Box Elevated Pike Hold/ Handstand Hold

1:00 3 Pause Strict Pull Ups/Bands/Rings

1:00 Cossack Squats/Step Ups/Pistol Modification/Pistols

1:00 3 Pause Deficit Push Ups/Push Ups/Knee Push Ups

1:00 Rest

*Each minute pick the best option within that movement that best suits you on your fitness journey.




WOD:

3 x 5:00 on / 5:00 off:


Buy In: 100 Double Unders


In Remaining time AMRAP of:

Round 1 - 12 Power Cleans 95/65, 4 Burpee Box Jump Overs

Round 2 - 8 Power Cleans 115/85, 4 Burpee Box Jump Overs

Round 3 - 4 Power Cleans 135/95, 4 Burpee Box Jump Overs


Notes

-The Double Unders should be done in 2:00 or less.


SUBS

DOUBLE UNDERS

-Reduce Reps

-150 Single Unders

-100 Double Taps

-50 Over-and-back DB Hops



GOAL: 2-4 Rounds each round.

SWEATFEST

10 Rounds 

10 Hand Release Push Ups

8 KBS

10 Air Squats

100m Run/Row


*1 min. rest between rounds 

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



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