Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
STRENGTH:
Front Squat
Build To Heavy Set of 5
Then…
1 x 5 @ 90% of Heavy 5
1 x 5 @ 80% of Heavy 5
WOD:
On The Minute For Max Rounds:
7 Thrusters 75/55
7 Pull Ups
7 Burpees
*Perform all 21 reps within the minute. In the remaining time, rest.
*If you do not complete all 21 reps within the minute your workout is complete.
*Go until you are unable to perform all 21 reps within the minute.
*Goal is 5+ Rounds. Modify as needed to hit 5+ Rounds.
GOAL: 5+ Rounds
SCORE: Round + Reps
SCALING:
THRUSTERS
-Reduce weight/reps
-DBs
PULL-UPS
-Reduce Reps
-Banded Pull-Ups
-Ring Rows
-Jumping Pull Ups
Burpees
-Reduce Reps
COMP:
Do As Rx.
______
CASH OUT
On The Minute x 10:00
:20 L-Sit Hold
:20 Hollow Rocks
:20 AbMat Sit Ups
Directly Into…
On The Minute x 10:00
:20 Fast Row
:40 Easy Row
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
