Saturday, September 8th


CrossFit

AMRAP 20

50 Double-Unders

10 Hang Power Clean (light)

10 Push Press (light)

15 GHDSU

*E5MOM perform 20-18-16-14 HSPU (at 0:00 perf. 20, at 5:00 perf. 18, etc.)


BLDR45

a) Every 2 minutes for 10 minutes

8 Tempo Seated DB Strict Press (20X2)

b) Top of Ring Support (3 x 30 seconds, rest 1 minute)

c) EMOM x 15

min 1: Max Cal. Assault Bike in 20 seconds

min 2: Max Slamballs in 50 seconds

min 3: Max Sit-ups in 50 seconds


BLDR30

AMRAP 15

12 Cal. Row

10 Slamballs

200m Run

6 Burpees

Park Roberts