Forge Your
Fitness

Forge your fitness with friends at crossfit amis.

contact us today to get started. TAKE THE FIRST STEP TOWARDS A LIFETIME OF GOOD HEALTH IN LAFAYETTE, LOUISIANA.

Forge Your
Fitness

Forge your fitness with friends at crossfit amis.

contact us today to get started. TAKE THE FIRST STEP TOWARDS A LIFETIME OF GOOD HEALTH IN LAFAYETTE, LOUISIANA.

CrossFit

Wednesday

November 23, 2022

Before the WOD

Pre- Wod Strength

3 Power Cleans at 80-90% of 1 Rep Max

E2MOM x 10:00


WOD:

3 RFT

400/500-m row

12 deadlifts (105/155 lb)

21 box jumps (20/24 in)

INTENDED STIMULUS
10:00-14:00.
Finish the row in 2:30 or less.
The loading of the barbell should be light enough so that athletes can go unbroken for at least 2 of the 3 rounds.
Move fast on the box jumps and deadlifts, and pace the row.
Advanced athletes shouldn’t pace anything.

Scaled Versions:

INTERMEDIATE
3 rounds for time:
400/500-m row
12 deadlifts (75/115 lb)
21 box jumps (20/24 in)

BEGINNER
3 rounds for time:
200/250-m row
12 deadlifts (55/75 lb)
21 box step-ups (12/20 in)

 

For More Information on Scaled & Elite Versions

Click Here

Customer Feedback

I am the happiest and most motivated I have been, ever. CrossFit Amis will always be my gym family.

Megan Butler
Member Since 2015

Great place, great instruction. Best CrossFit place in town with coaches who motivate you to be your best.

Colby Albarado
Member Since 2016

Gaining strength and fitness in such a great community with awesome coaches has been a blessing!

Rachelle Meaux
Member Since 2014

Crossfit Amis offers a very inviting and positive atmosphere to work out, with superior coaching.

Lindsey Clark Pavy
Member Since 2017