CrossFit

Strength

1) Thruster: Build to a 1RM in 10 sets from the rack. Rest 2:00

– Beginner: Heavy set of 3 from the Rack.

Conditioning

“Jim Beam”

For time:

9-15-21

Thrusters (95, 65)

Bar Facing Burpees

Spark

Strength:

In 12:00, complete 3 sets

KB Halos x 10 (each)

S.A. OH Carry x 50 meters (switch arms at fence)

S.A. DB Row on bench x 10 (each)

REST :60 b/w sets

Metcon:

Every 5:00, 4 sets

6 Burpees

12 Box Jumps

24 Ab Mat Sit-ups

50 Meter Farmer Carry (70/53)

12 Cal Row

Masters

Push Ups Week 3

4 RDS

Banded Face Pull Aparts x 15

Med Ball Pec Opener x 60s

Negative Push Ups 5s Lower down 1s up x 5

(If needed use RX push up down and knee push up on the way up)

Metcon

AMRAP 15

15 Med Ball Clean #20/14

15 Med Ball Slams

15 Over the shoulder toss

50m Med Ball Run