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  • CrossFit AMRAP

Wednesday, June 28th

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.










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