Sunday, September 16th


CrossFit

4 RFT (TCO 20)

400m Run

12 Push Jerks (mod/heavy)

12 Lateral Barbell Burpees

12 HSPU (or DB Push Press)


BLDR45

a) 4 Rounds (superset)

8 Tempo DB Bench Press (21X1)

20 SA Banded Tricep Extension (each)

Rest 2 minutes

b) 400m Run

21 KBS (mod)

12 Australian Pull-ups


BLDR30

EMOM x 6 (50 seconds on/10 off)

Min 1: Max Single or Double-Unders

Min 2: Max DB Hang Power Clean

Min 3: Max Cal. Row

Rest 2 minutes

EMOM x 6 (50 second on/10 off)

Min 1: Plank Hold

Min 2: Max Flutter Kicks

Min 3: Max Mountain Climbers


Park Roberts