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  • CrossFit AMRAP

Wednesday, September 16th

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

STRENGTH:

Build to a Heavy Set of 3


Weighted Pull Ups


-Bent Over Rows

-Banded Pull Ups


**AFTER EACH SET DO 1-5 RING PUSH UPS**



WOD:

In 20:00 build to a heavy “Big Clean Complex”:


*All 12 reps must be done without putting the barbell down.

*Start at 45-50% of your 1RM Clean and Jerk


High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Press (no rebend of knees)


High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Jerk


High Hang Squat Clean

Hang Squat Clean

Squat Clean

Split Jerk/Push Jerk



Score: Heaviest Weight completed of all 12 reps

SWEATFEST

5 Rounds:

AMrAP 1:00 at each station

  1. DB Snatches

  2. Row/Bike Calories

  3. KBS

  4. Sit Ups

  5. Rest 1:00 

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


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