Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
STRENGTH:
Back Squat
Build To A Heavy Set Of 5
Then…
1x5 @ 90% of Heavy 5
1x5 @ 80% of Heavy 5
WOD (30:00):
On The Minute x 9:00
6 DB Front Squats 50/35
Max Single Arm Devil’s Presses 50/35
– REST 3:00 –
6:00 AMRAP
Max Bike Calories
– REST 3:00 –
On The Minute x 9:00
6 Box Jumps 24/20
Max Sit Ups
*Athlete’s may start at any AMRAP
GOAL:
50+ Devil Presses
69+ Calories
135+ Sit Ups
SCALING:
DB FRONT SQUATS
-Reduce Reps/Weight
DEVIL’S PRESSES
-Reduce Reps/Weight
ECHO BIKE
-Max Calories On Any Machine
-Max Burpees
-Max 10m Shuttle Runs
BOX JUMPS
-Reduce Reps/Height
COMP:
Double DB 50’s/35’s
Box Jumps 30”/24”
______
CASH OUT
3 Rounds x 4:00 AMRAP
30 Alternating Pistols
Max Distance Handstand Walk
*Pistols
-Reduce Reps
-Pistol To A Box
-Reverse Lunges
*HSW
-Wall Walks
-HS Shoulder Taps
-DBL DB/KB OH Carry
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
