September 2019

A) “Open 16.4”   AMRAP in 13 minutes:   55 Deadlifts (102.5/70kg) 55 Wall Balls (9/6kg) 55 Calories (Rower) 55 HSPU   - regular HSPU standard   B) With an 8 minute time cap:   2 minute Plank   then AMRAP   30 Situps 20 Back Extensions 10 Mountain Climbers   ...

- Regular CF class at 5pm. (no kids class today)   A) E2M x 5 rounds   200m Run + option   Options: 20 HS hold 1 Pegboard 1 – 5 Ring Muscle-Ups 3 Deadball OTS 1 – 3 Rope Climbs   B) 5 rft:   3 Clusters (85/60kg) 15 Toes-to-Bar 30 Double Unders   - Spealler 8:00 - 15 minute time cap ...

A) AMRAP in 20 minutes:   200m Run   8 C2B Pull-Ups (^Bar Muscle-Ups)   12 Wall Balls (9/6kg)   16 RKB Swings (24/16kg) (^32/24kg)   B) For time:   50 Strict HSPU or 50 Burpees or 50 Power Snatches (35/25kg)   - 5 minute time cap ...

A) E90S   Deadlift   7-7-7-5-5-5-3-3-3   B) Partner WOD For time:   100 Burpees (6”) 100m Run   - Both partners working - While Partner B completes the 100m Run Parnter A completes as many Burpees as possible, then swap. Continue until 100 Burpees have been completed.   ...

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