Sunday 2.7.2021


Sunday 2.7.2021


“The Chief Is Dead”
Five AMRAPs in 24 minutes

AMRAP in 4 minutes
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Air Squats
12 Deadlifts (135/95 lb)
1 minute Rest, then Repeat (5 times total)

Complete as many rounds as possible (AMRAP) in 4 minutes, then rest 1 minute. Start each 4-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles.

Score is the total number of rounds and reps completed in all five AMRAP cycles.

4 x 5min AMRAPs: 

Station 1: 
20 Slam Balls
20 Lateral Lunges 
20 Mtn Jacks

Station 2:
10 Box Jumps or Step Ups 
10 Slam Ball Cleans
10 Burpees

Station 3:
20 Upright Rows 
20 In/Out Squat Jumps 
20 S/L RDLs 

Station 4:
100m Run 
10 D-O-I-U’s or Box Dips
10 S/L + S/L + V-Up

*Be on the lookout for a weather update early in the morning*
Open Gym & Thrive- 8:00AM
Classes- 9:00AM and 10:00AM

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