Sunday, September 30th


CrossFit

a) EMOM x 10

2 Hang Power Snatch + 1 OHS

b) EMOM x 15

Min 1: 2-3 Legless Rope Climbs

Min 2: 10 Hang Squat Snatch (light)

Min 3: 15 GHDSU (or Stick Sit-ups)


BLDR45

a) Tempo Deadlift (in 10 minutes build to a 5RM, 21X1)

b) For time

50 Wallballs

50 Deadlift (light)

800m Run


BLDR30

EMOM x 6

Min 1: Max Burpees

Min 2: Max Alternating DB Snatch (mod)

Rest 60 seconds

AMRAP 5

20 Single-Unders

20 Mountain Climbers

Rest 60 seconds

4 minute Max Plank Hold (every time you break, perform a 15 second Wall Sit)



Park Roberts