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Writer's pictureCrossFit AMRAP

Wednesday, July 6th

Register For Your Session: https://crossfitamrap.clubready.com/

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

 

CROSSFIT

STRENGTH:

Bench Press


Build To A Heavy Set of 3


Then…


1x3 @ 90% of Heavy 3

1x3 @ 80% of Heavy 3


WOD:

20:00 AMRAP


30 Double Unders

100m DB/KB Farmer Carry 50’s/35’s (If raining 1:00 Hold)


30 Double Unders

20 DB Shoulder-To-Overhead


30 Double Unders

30 DB Front Rack Walking Lunges


GOAL: 3-5 Rounds


SCALING:


DOUBLE UNDERS

-Reduce Reps

-45 Single Unders

:30 Time Cap


FARMER CARRY

-Reduce Load/Distance

-1:00 Hold


SHOULDER TO OVERHEAD

-Reduce Reps/Loading

-Push-Ups


FRONT RACK WALKING LUNGE

-Reduce Distance/Loading

-30 Step Back Lunges


COMP:

Do As Rx

______

CASH OUT


Strict/Kipping HSPU


Every 2:00 x 7 Rounds


18/14 Calorie Row

Max HSPU


*If want make it a deficit HSPU

 

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



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