Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
STRENGTH:
In 12:00…
Strict Press
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%
PR Update:
-If you complete 9-11 Reps for your max set, increase your 1RM by 5#.
-If you complete 12+ reps for your max set, increase your 1RM by 10#.
WOD:
5 Rounds:
30/21 Calorie Row
1 Round of “DT”
Rest 2:00 Between Sets
“DT”
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85
Round 4: 95/65
Round 5: 75/55
GOAL: 18:00-30:00
SCALING:
ROW
-30/21 Calorie Bike
-21/15 Calorie Echo/Assault Bike
-21/15 Calorie Ski
-300m Run
COMP:
Round 1: 185/135
Round 2: 165/115
Round 3: 155/105
Round 4: 135/95
Round 5: 115/85
CROSSFIT
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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