Tuesday, September 15th

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

CROSSFIT

STRENGTH:

Build To A Heavy Set Of 5:

Weighted Ring Dip

-Ring Dip

-Bar Dip off of GHD machine

-Weighted Push Ups

-DB Bench Press

*Pick one option that will challenge you for 5 reps.

***AFTER EACH SET COMPLETE: 1-3 Strict Handstand Push Ups/Strict Press

WOD:

For Time:

800m Run

1,000m Row

200 Double Unders

50 Toes To Bar

GOAL: 13:00 - 20:00 CAP

SUBS:

DOUBLE UNDERS

-Reduce Reps

-300 Single Unders

-200 Double Taps

-3:00 of practice

AMRAP in 20:00

Row 500m/Run 400m/Bike 24 Cals

30 G2O w/Plate

15 Box Jump Overs

30 Second Plank

DO MORE. BE MORE. GIVE MORE. LIVE MORE.