September 21, 2017


Conditioning: AMRAP x 20:00
50 Wall Balls 20/14
40 Plate OH Lunges 45/25
30 Box Jumps 24/20
20 Burpees
10 KB Goblet Squats 53/35

Option 1
200 American KB swings every drop 10 cal assault bike 70/53
Option 2
Death by crossfit total
Back squat
Shoulder press
*On a running clock you will start with on deadlift 1st min, 2 deadlifts second min, 3 deadlifts 3rd min…Until you cannot complete reps for min.
Then 2 min rest
Then repeat same rep scheme for back squat
2 min rest
Then same rep scheme for shoulder press
All weights 80% of last cf total

Conditioning: For Time
4 Rounds:
25 Calories Assault Bike – Legs Only
800m Run
*You can choose to run first or bike first.

Bulgarian Split Squat x 10 R & L
Renegade Row x 10 R & L

Single Leg Glute Bridge x 10 R & L
Floor Chest Fly x 12-15

DB Step Ups x 10 R & L
Curl to Press x 12-15

Offset Farmers Walk – switch hands at turnaround point
Deadlift Burpee – use the KB you used for the walks x 10

Jerk Balance (4 Sets of 3)
Light! Technique work
Clean and Jerk (5 Singles)
Work up to a max
Pause Back Squat (4 sets of 5)
2 second pause – each rep