September 13, 2018
CROSSFIT
Rest Day!
SWEAT
Conditioning: For Time
“Ass” Man
40/35 Cal Assault Bike
20 Man Makers (35/25)
30/25 Cal Ass. Bike
15 Man Makers
20/15 Cal Ass. Bike
10 Man Makers
STRONGMAN
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Metcon (AMRAP – Rounds and Reps)
“Snatch this”
20 Minute AMRAP
10 Decline Push Ups
15 KB Snatch
20 KB Goblet Squats
RX 53/35 KB
RX+ 70/53 KB
Men, feet on three 45# plates for push ups. Women, feet on one 45# plate, or scale as needed.
ENDURANCE
Chipper Mill (FT):
1-mile run
1-mile bike
1000m Row
100 Double Unders
800m run
.5 mile bike
500m row
50 Double Unders
400m run
.25 mile bike
250m row
25 Double Unders
RX+ = Solo
Rx= Partner
BARBELL BABES
Cancelled for Today!