Friday, September 14th


CrossFit

For time (performed 20 seconds on/10 off)

30 Back Squat (light/mod, TCO 3)

30 seconds Rest

60 Pull-ups (TCO 4)

30 seconds Rest

80 Wallballs (TCO 5)

30 seconds Rest

200 Double-Unders (TCO 6)


BLDR45

a) EMOM x 12

Min 1: 5-10 Strict Pull-ups

Min 2: 50 seconds Max Flutter Kicks

Min 3: 30 second Hollow Hold

b) 4 RFT

24 Slamballs

18 AbMat Sit-ups

12 Burpees

Rest 1 minute


BLDR30

a) 3 Quality Rounds

30 second Plate Hold Squat

15 second Left Side Plank

15 second Right Side Plank

15 second Hollow Hold

30 second Wall Sit

Rest 1 minute

b) 25-20-15 (TCO 12)

Devils Press

200m Run





Park Roberts