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  • CrossFit AMRAP

Wednesday, July 8th

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 0]: 21 Power Cleans

[On the 2]: 21 Box Jump Overs 24/20

[On the 4]: 21 Front Squats

[On the 6]: 21 Power Cleans 

[On the 8]: 21 Box Jump Overs 24/20

[On the 10]: 21 Front Squats

[On the 12]: 21 Power Cleans 

[On the 14]: 21 Box Jump Overs 24/20

[On the 16]: 21 Front Squats


Suggested Weight:

Male: 75 -135

Female: 55-95


-In order to ensure enough rest and the proper stimulus, each window is capped at 1:30.

-Pick a weight that allows you to complete all reps within each window.


WOD:

For Time:

20 Push Jerks 95/65

50/35 Calorie Row


4 Rounds of 

5 Handstand Push Ups

10 Air Squats

15 Pull Ups


50/35 Calorie Row

20 Push Jerks 95/65


GOAL: 14:00-20:00 (20:00 CAP)

SWEATFEST

5 Rounds:

300m Row

20 Shoulder To Overhead

300m Run

20 Weighted Sit Ups/GHD

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


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