Sunday, September 2nd


CrossFit

EMOM x 28

Min 1: 12/10 Cal. Bike

Min 2: 50 second Ring Plank Hold

Min 3: 15/12 Cal. Row

Min 4: 50 second KB FR Hold (mod/heavy)

 


BLDR45

a) 4 Rounds

Tempo Bench Press (5-3-2-1, 21X1)

8 Australian Pull-ups (feet elevated)

Rest 90 seconds

b) EMOM x 15

Min 1: 45 seconds Max Slamballs

Min 2: 45 seconds Max Cal. Bike

Min 3: 45 seconds Max Burpees


BLDR30

a) 3 Rounds (superset)

10 DB Front Squats

10 DB Bench Press

Rest 60 seconds

b) 21-15-9

DB Clean and Jerk

BJO

Park Roberts