CrossFit

Strength

EMOM 8:

EVEN Minutes: 30s Strict T2B

– Hanging Straight Leg Raises

– Hanging Knee Raises

ODD Minutes: 30s Shoulder taps

Metcon

For time with a partner:

100-80-60-40-20

Double Unders

Calories Row

Wall balls (20, 14)

– Goal: Have fun & split work however needed with one person working at a time. Hint: row transitions will be the difference-maker.

Masters

Gymnastics Skill

Toes to bar

PERFECT Hollow Rocks x 10

Floor Hollow to tuck transition x 8

Kipping Swings or Bar Hang x 10

Toes to bar variation x 10

Metcon

4 RFT

15 Toes to Bar

15 DB Hang Clean #45/30

15 Push Press

15 Box Jumps

15 FR DB Squat

22:00 CAP

Spark

AMRAP 28 with a Partner

30 Partner WBS (20/14)

30 Burpees

30 Pull-Ups

30 Push-Ups

30 Box Jumps

30 Alt. DB Hang Snatch (40/25)

300 Meter Run with Partner

RX+: HSPU, 30/24” box, 50/35

L3: Asst. Pull-ups, knee push-ups, 35/20

L2: 14/10, Jumping Pull-Ups, Box/Bar push-ups, 30/15

L1: 10/8, Ring Rows, Box/Bar push-ups, 25/8, 200 Meter Run

Last done 9/4/2019