Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
STRENGTH:
Push Press
Build To A Heavy Set of 10
Then…
1x10 @ 90% of Heavy 10
1x10 @ 80% of Heavy 10
WOD:
For Time:
50 Shoulder-2-Overhead 115/85
1,500 m Row
50 Burpee Box Jumps 24/20
*Break Up However You’d Like
GOAL: 10-25:00
SCALING:
SHOULDER-2-OVERHEAD
-Reduce Reps/Weight
ROW
-Reduce Distance
-1,200m Ski Erg
-3,000m Bike Erg
-1,200m Run
BURPEE BOX JUMPS
-Reduce Reps/Height
-Regular Burpees
-Regular Box Jumps
COMP:
Weight 135/95
_________
CASH OUT
10:00 AMRAP
60 Sit Ups/GHD Sit Ups
30 Calorie Ski Erg
Max Kipping HSPU
*No More than 30 HSPU
SUB
21 Calorie Row or Bike Erg
30 Cal Echo/Assault
600m Run
DO MORE. BE MORE. GIVE MORE. LIVE MORE.

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