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.

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


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#

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.