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:
On the 2:00 x 4 Rounds:
4 Bar Muscle-ups/10 Chest-To-Bar Pull Ups/14 Strict Ring Row
7 Double Dumbbell Power Cleans
Max Distance Double Dumbbell Front Rack Walking Lunge
Dumbbells: 30’s/20’s - 50's/35's
SUBS
BAR MUSCLE-UPS
Reduce Reps
Max Reps in 2 Sets (Max 7 Reps)
Jumping Bar Muscle-ups
Banded Bar Muscle-ups
DOUBLE DUMBBELL FRONT RACK WALKING LUNGE
Barbell Front Rack Walking Lunge
Walking Lunge (No Weight)
Jumping Lunges (In Place with No Weight)
WOD:
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats 95/65
6 Burpee Box Jump Overs 24"/20"
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats 115/85
6 Burpee Box Jump Overs 24"/20"
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats 135/95
6 Burpee Box Jump Overs 24"/20"
GOAL:
After finishing the first interval, you can use your score to guide your effort for the final two efforts.
With the reps slightly decreasing, look to keep your score within a few reps of each other from round to round.
SWEATFEST
25:00 AMRAP
10 DB Deadlifts (1 DB)
15 DB Squats (1 DB)
20 Box Jumps
25 Sit ups
300m Run
DO MORE. BE MORE. GIVE MORE. LIVE MORE.

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