Thursday, September 12

September 13, 2019

1:00min of each:
Active Spiderman
Active Samson
Then:
Run 400m
Row 500m
Bike 25 Cal

Bench Press (5 x 3)

Warmup to 75% for 1st set of 3. Increase weight each set.

 

Metcon (AMRAP - Rounds)

3 Rounds for Completion.
1 minute ON :30 seconds OFF
Slam Ball
Burpee
Ring Row
Box Jump
Goblet Squat
Sled Push
Tire Flip

 

*No score for today’s workout, just rounds marking completion.

Competitive Wod for Open Athletes

*Athletes will choose one wod or the other today.

 

CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#

https://www.youtube.com/watch?v=0zCzaAFaYm8&ebc=ANyPxKqGaNV_i8xi0eYXHtQOJIPkFNk3A24a_Stpmk2LKVyHn0Vz_sb0bob7nfikrBAzwUU-GqRBZXdh1PAeO6nhMcmeYFiVOg

 

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