Thursday, September 27th


CrossFit

a) 7 Rounds

60 seconds Max Cal. Row

Rest 30 seconds

60 seconds Max Burpees

Rest 30 seconds

b) 3 Rounds (superset)

10 Dual DB Bentover Row

Max Push-ups

60 second Hollow Hold (add weight if needed)

Rest 90-120 seconds


BLDR45

a) Strict Press (in 7 minutes establish a 1RM)

Immediately into

AMRAP 5

Max Push-ups

b) AMRAP 9

10/8 Cal. Bike

8 Alternating DB Snatch (mod)

6 No Push Burpees


BLDR30

a) Tempo Dual KB Deadlift (5x5, 31X1)

b) 3 Rounds

10/8 Cal. Bike

10 Burpees

10 RKBS

Rest 30 seconds



Park Roberts