Main – CrossFit
AMRAC in 10 Minutes with
Mobility + 4-10:
1-arm Farmer’s Carry,
T2B (Strict Rnd 1),
Axle Sh 2 OH (Strict Press Rnd 1).
Spend 18 Minutes working through A1-3:
A1. : Stone to Shoulder ( x 2-4/side )
With stone or medicine ball take object from ground up to shoulder. 1 step or 2 step method is appropriate.
A2. : Weighted Dip (@ 30X1; 4-8 (Gravitron 8-12))
Utilize BW when reporting load. Add if weighted or subtract with gravitron.
A3. : Renegade Row ( X 8-12 alternating )
Complete 3 Rounds of:
9 T2B (Sub T2Rings or Plank Burpees)
6 Axle Shoulder to Overhead (70-80% of a multi-rep max NTE 115/85lbs)