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  • CrossFit AMRAP

Wednesday, July 22nd

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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