Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
DOUBLE STRENGTH:
Strict Press (All %’s are based off of 1 RM)
1 x 3 @ 60%
1 x 3 @ 68%
2 x 8 @ 73%
1 Set of 8+ @68%
Back Squat (All %’s are based off of 1 RM)
1 x 3 @ 60%
1 x 3 @ 68%
2 x 8 @ 73%
1 Set of 8+ @68%
*For the final set, complete 8 or more unbroken.
*This is a “near max set”.
*Leave 1-2 reps in the tank.
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Pull-Ups
Push-Ups
DB Squats 50/35
Sit-Ups
GOAL: 10-14:00
SCALING:
PULL-UPS
-Bands
-Rings
-Bent Over Rows
PUSH UPS
-Knee
-Banded
-Off a Box
GOBLET SQUATS
-Reduce Weight
-Bodyweight Squats
COMP:
Strict Pull Ups
Deficit Push Ups 45# Plate
Double DB Squats 50/35
GHD Sit Ups
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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