Search
  • CrossFit AMRAP

Wednesday, January 6th

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.

CROSSFIT

STRENGTH:

20mins For Quality:


6/6 Rear Foot Elevated Split Squats @ 3030 (3s Down...3s Up)



***2 variations of these available, have everyone perform these as just Body Weight to start and then feel free to add weight to the mix


8/8 ALT DB Bench Press

***Hard lockout of the non-moving arm


10 Deadlifts

***Range between 40-50% max

***For quality


WOD:

For Quality:

16mins

2 Rope Climbs

20m Farmers Carry 50/35#

Row 500m

20m Farmers Carry 50/35#

SWEATFEST

20:00 AMRAP

15 Slam Balls

15 Deadlifts with Slam Ball or Heavier KB

15 Hand Release Push-Ups

18 Cal Bike/400m Row

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



72 views0 comments

815-631-1657

©2019 by CrossFit AMRAP.
©Matt Warren Photography