CrossFit / Sat, Sep 6

(Don't forget we only have open gym from 6am to 8am, no classes)

RX

For time:

60 burpees

50 wall-ball shots (14/20 lb)(9/10 ft)

40 thrusters (35/45 lb)

30 toes-to-bars

20 pull-ups

10 chest-to-bar pull-ups

SCORE: TOTAL TIME

INTERMEDIATE

For time:

60 burpees

50 wall-ball shots (10/14 lb)(9/10 ft)

40 thrusters (35/45 lb)

18 toes-to-bars

12 pull-ups

6 chest-to-bar pull-ups

SCORE: TOTAL TIME

BEGINNER

For time:

30 burpees

30 wall-ball shots (6/10 lb)(8/9 ft)

20 DB thrusters (10/15 lb)

20 hanging knee raises

10 ring rows

10 jumping pull-ups

– Use two dumbbells.

ALTERNATE WORKOUT

At-home option:

For time:

60 burpees

50 single-dumbbell goblet squats (35/50 lb)

40 single-arm dumbbell thrusters (35/50 lb)

30 alternating single-arm dumbbell power cleans (35/50 lb)

20 double-dumbbell power cleans (35/50 lb)

10 double-dumbbell hang power cleans (35/50 lb)

ACCESSORY | 5:00

3 sets:

:30 kettlebell side-bends, left

:15 rest

:30 kettlebell side bends, right

:15 rest

STRETCHING | 3:00

1 set:

1:00 frog stretch

1:00 seated straddle stretch

1:00 seated butterfly stretch