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CrossFit / Tue, Sep 9


Warm-Up

250 Meter Run

5 Inch Worms

10 PVC Shoulder Rotations

10 Samson Stretch

10 PVC Shoulder Rotations

5 Inch Worms


Pre Workout Strength

5x3 Deadlift for quality


WOD

Every 4min for 5 Rounds:

250 Meter Run

20 Sit-ups

Max Hang Clean & Press 135/95

-1min rest after each round


Stretching

:30 Calve Stretch each leg

1:00 Foward Fold


 
 
 

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Nick Vay
Nick Vay
Sep 09, 2025
Rated 5 out of 5 stars.

51 reps at Rx.


10/10/11/10/10

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lisanettleton
Sep 09, 2025

Rode bike for 12 calories per round

65lb barbell - got 60 clean and press

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Coach Ivan
Coach Ivan
Sep 09, 2025
Rated 5 out of 5 stars.

This workout is one of my favorite of this week’s program. Have fun you guys!! 💪🏼😀

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Jonathan Shores
Jonathan Shores
Sep 09, 2025
Rated 4 out of 5 stars.

45 Reps

Rx

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