Saturday, September 22nd


CrossFit

a) 4 Rounds (superset)

10 Supinated Grip Bent Over Rows

10 Tempo Half Kneeling Arnold Press (5 each)

Rest 60 seconds

b) 3 Rounds

3 minute Max Distance Row

Rest 30 seconds

AMRAP 3

3 DB Clean and Jerk (mod)

6 T2B

Rest 30 seconds


BLDR45

a) EMOM x 10

2 Hang Power Clean + 1 Push Jerk

b) AMRAP 5

3 Hang Power Clean (light)

3 Front Squats (light)

3 Push Press (light)

Rest 1 minute and repeat


BLDR30

2 RFT (TCO 15)  

20/15 Cal. Bike

40 Jumping Pull-ups

20/15 Cal. Bike

40 RKBS

Park Roberts