Monday, September 24th


CrossFit

AMRAP 30

400m Run

16 Burpee Weighted Step-ups (8 each leg, mod)

50 Double-Unders

60m KB Front Rack Carry

30 second Side Ring Plank (each)


BLDR45

a) Tempo Deadlift (10 minutes to build to a heavy set of 3, 31X1)

b) 21-15-12-9

Deadlift (light/mod)

Weighted Box Step-Over (mod)


BLDR30

For time (teams of 2)

2000m Row (alternate every 200m)

100 DB Thrusters (alternate every 10)

*1 person holds a Plank while the other works!

Park Roberts