Wednesday, September 19th


CrossFit

a) EMOM x 10

2 Hang Squat Clean + 1 Front Squat

b) AMRAP 10

200m Run

8 Hang Squat Cleans (light)


BLDR45

a) Tempo Back Squat (10x2 21X1)

b) 3 RFT

20 Medball Cleans

50 Double-Unders

c) EMOM x 6

Min 1: 55 second Bike (easy)

Min 2: 55 second Plank Hold


BLDR30

AMRAP 7

10 Wallballs

14 Mountain Climbers

Rest 1 minute

For time (TCO 4)

40 Burpees

Park Roberts