Sunday, September 23rd


CrossFit

5 RFT (TCO 40)

400m Run

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Rest 3 minutes


BLDR45

a) 3 Rounds (superset)

90 seconds Bike (75% PE)

90 seconds Max Distance Farmers Carry (heavy)

90 second Plank Hold

b) AMRAP 12 (teams of 2)

200m Run (together)

10 Syncro Alternating DB Snatch (5 each arm, 10 each person)

10 Syncro Burpees



BLDR30

Tabata Air Squats

Rest 30 seconds

Tabata Plate Ground to Overhead

Rest 30 seconds

Tabata No Push Burpees


Park Roberts