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  • CrossFit AMRAP

Wednesday, July 21st

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

Classes are limited to 18 athletes a class. You must register to attend.

July is a higher percentage density OLY, a 5-3-1 style of squatting for a 1RM build, some very classic WODs, and the Liberty games. The skill of the month is Handstand Walks.


CROSSFIT- LIBERTY GAMES

"The Climb To Independence"

RX

2-1-1 Rope Climbs

15-12-9 Alternating Hang DB Power Snatch 50/35#

20-15-10 Hand Release Push-Ups

***Time cap 12mins

Scaled

6-4-2 Rope Climb Progressions

15-12-9 Alternating Hang DB Power Snatch 35/30#

20-15-10 Hand Release Push-Ups

***Can be from the knees or banded if needed

***Time cap 12mins


"Give Me Crossfit Or Give Me Death"

RX

8:00 Clock...

300m Run Buy-In

-In remaining time AMRAP-

20 Slam Balls 30/20#

14 Sit-Ups

Scaled

8:00 Clock...

300m Run Buy-In

-In remaining time AMRAP-

20 Slam Balls 20/10#

14 Sit-Ups

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






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