Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
STRENGTH:
Strict Press
4 x 5 Reps @ 70%
1 x 5+ Reps @ 70%
*This is a near max set. Leave 2-3 reps in the tank.
WOD:
For Time:
100 Double Unders
800m Run
10 x 10m Single DB Overhead Walking Lunge 50/35
800m Run
100 Double Unders
GOAL: 15:00-20:00
CAP: 25:00
MOTIFICATIONS:
DOUBLE UNDERS
-Reduce Reps
250 Single Unders
2:00 of Practice
100 Line Hops
RUN ROW
-1,000m Row
-Reduce Distance
-2,000m Bike Erg
-800m Ski
OHWL
-Reduce Distance
-Bodyweight
-100 Sinlge DB OH Step-Back Lunges
-Use a plate instead of DB 45/35
COMP:
Do As Rx
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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