August 30, 2018

CROSSFIT
Rest Day!

SWEAT
18 Wheeler (AMRAP – Rounds and Reps)
AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
Courtesy of CompTrain

STRONGMAN
Axle Total
Combine 1RM of Axle Ground to Overhead and 1RM of Axle Deadlift. 2 lifts=total weight score.
“Sage at 20” (AMRAP – Reps)
20 Min AMRAP
20 Thrusters 135/95
20 Pull-ups
20 Burpees
Metcon (Time)
“Roaming Diane”
21-15-9
Deadlifts 225/155
Handstand walk in meters
*scale handstand walk to 7-5-3 wall walks if you don’t have handstand walk yet.

ENDURANCE
The Borg (Time)
800m Run Buy-In
———
50-40-30-20-10
Assault Bike Calories
Rower Calories
———
800m Run Buy-Out
RX+ = Solo
RX = Partner WOD

BARBELL BABES
Jerk Balance (2-2-2-2-2)
Light weight
Hang Clean & Jerk (Max; -15% for 3 Reps)
Clean Grip RDL
4 Seconds Eccentric