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  • CrossFit AMRAP

Wednesday, October 7th

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

CROSSFIT

Gymnastic:

21-15-9


Strict Ring Dips

Strict Toes 2 Bar


Notes:

-Focus on complete control throughout the movements.

-This means on the down part of the strict toes to bar we don’t want to just let our feet fall.


SUBS

RING DIPS

-Deficit Push Ups

-Push Ups

-DB Bench Press

-Banded Strict Ring Dips


TOES 2 BAR

-V Ups

-Seated Box Crunches

-Leg Raises to pole

WOD:

“NANCY”

5 Rounds

400m Run

15 Overhead Squats 95/65


GOAL: 11:00 - 20:00 CAP

SWEATFEST

6 Rounds

1:00 Rowing/Bike

1:00 Burpees

1:00 Jump Rope

1:00 Rest 

DO MORE. BE MORE. GIVE MORE. LIVE MORE.


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