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  • CrossFit AMRAP

Wednesday, October 23rd

Updated: Oct 23, 2019

π™π™€π™ˆπ™„π™‰π˜Ώπ™€π™: Please register for class using our app πŸ‘‰πŸ½ https://get.mndbdy.ly/0zUqt12IR0


STRENGTH:

4 Sets:

6 Weighted Ring Dips/Regular Dips/Progressions As Needed

6 Strict Ring Rows


Or


4 Sets:

3-5 Unbroken Ring Muscle Ups


WOD:

For Time:

1,000 Meter Row


Directly into:

30 DB Power Snatches, 15 Burpees

20 DB Power Snatches, 10 Burpees

10 DB Power Snatches, 5 Burpees


*DB Power Snatches do not need to be alternating.


Dumbbell - 50/35


SWEATFEST:

3 Rope Climbs/9 Rope Climb Progressions

5 Rounds of:

15 Shoulder - To - Overhead with Barbell or Dumbbells

15 Tall Box Jumps (Pick a height slightly taller than normal)

15 Overhead Walking Lunges

Then,

3 Rope Climbs/9 Rope Climb Progressions


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