06 Sep Friday, 07/09/18
A) Front Squat 7-7-7-5-5-5-3-3-3 B) 2 rft: 80 Double Unders 20 OH Lunges (20/15kg) 20 Ring Dips ...
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September 2018
05 Sep Thursday, 06/09/18
CrossFit Kids 5pm (no adult class at this time) A) "Christine" 3 rft: 500m Row 12 Deadlifts (@Bodyweight) 21 Box Jumps (20") - plyo off the top allowed for BJ or B) "Amanda" 9-7-5 Muscle-Ups Snatches (61/43kg) or C) "Betty" 5 rft: 12 Push Presses (62.5/45kg) 20 Box Jumps (24/20") ...
04 Sep Wednesday, 05/09/18
A) AMRAP in 4 minutes: 10 Weighted Lunges (24/16kg) (^32/24kg) 40 Double Unders B) 5 rounds of: 0:00 - 1:00 12 KB Swings (24/16kg) (^32/24kg) 1:00 - 4:00 10 Pull-Ups (^C2B) 400m Run AMRAP Pushups (^HSPU) 4:00 - 5:00 Rest ...
03 Sep Tuesday, 04/09/18
A) EMOM for 10 minutes: 3 Power Cleans + 3 Jerks B) Bench Press 10-8-8-8-6-6-6-6 ...
02 Sep Monday, 03/09/18
For time: Buy in 50 Calories 4x 50 Double Unders 10 Deadlifts (80/55kg) 15 Wall Ball (9/6kg) 20 Alt DB Snatches (20/15kg) Cash out 50 Burpees ...