Saturday, September 29th


CrossFit

AMRAP 30

400m Run

15 KBS (mod)

7 Deadlift (heavy but unbroken)

800/700m Bike  

20 Sit-ups

30 second Side Plank (left)

30 second Side Plank (right)

30 second Plank (elbows)

30 second Plank (arms extended)


BLDR45

a) DB Bench (in 10 minutes establish a 3RM)

b) 5 minute Max Cal Row

Rest 2 minutes

5 Minute Max Cal Bike


BLDR30

3 RFT

200m Run

12 Weighted Box Stepovers

10 Ring Rows


Park Roberts