Thursday 9/26

Metcon (Time)

3 Rounds for Time:
400m Run
15 DB Burpee Ground to Overhead 45/30#

100m Farmer carry

Wed 9/25

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Tuesday 9/24

Metcon (Time)

3 Rounds for time:
50 DB OH Walking Lunge 45/30

20 Toes to bar

Monday 9/23

Banded Box Squat (10×2)

Back Squat (5-5-5)

Metcon (No Measure)

2 Rounds for time:
20 Snatch Grip GHD Hip Extensions

30 sec Banded Standing Crunch Hold

then…

100 Banded Hip Extension

Friday 9/20

CrossFit Games Open

11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:

30 Double- Unders

15 Power Snatches, 75# / 55#

Thursday 9/19

5 Rounds for time:
7 Deadli!255/175

9 Handstand Push up
11 Toes to bar

Tuesday 9/17

Metcon (AMRAP –

Rounds and Reps)

15 min AMRAP

12 SDHP 115/75

12 Push up

2 Rope Climb

Monday 9/16

CF Benchmark Run Squat Repeats (Time)

4 Rounds for time:
400m Run

40 Squat

Saturday 9/14

6 rounds of:

1 minute of rowing
1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.