Saturday, September 15th


CrossFit

a) 3 Rounds (superset)

8 Tempo Deadlifts (30X1)

8 Tempo Bench Press (30X1)

Rest  2 minutes

b) AMRAP 9

16 Dual KB Deadlifts (mod)

12 HR Push-ups

8 Dual RKBS (mod)


BLDR45

a) In 12 minutes build to a heavy complex of…

1 Clean Grip Deadlift + 2 Hang Power Cleans

b) EMOM x 14

Min 1: Bike (70% PE, 55 seconds on/5 seconds off)

Min 2: 5 Burpees + 5 Hang Power Cleans (light)


BLDR30

AMRAP 15

200m Run

15 Wallballs

15 Burpees

Park Roberts