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.
