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CrossFit / Mon, Sep 15

Pre WOD Strength

10 Minutes to build to a heavy Thruster


WOD / RX

12 Minute AMRAP of:

4 Bar Muscle-ups

8 Dumbbell Chest Press (as heavy as possible)

12 Burpee Over Bench


WOD / Scale

12 Minute ARMAP of:

4 Kipping Pull-ups

8 Dumbbell Flor Press (15s/30s)

12 Up-Down over Dumbbells


STRETCHING

1 set:

1:00 couch stretch/leg

1:00 wall chest stretch


 
 
 

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Ganesh Subramanian
Ganesh Subramanian
Sep 16, 2025
Rated 5 out of 5 stars.

#105 thruster; 5+8 pull ups, 35#

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Debbie
Sep 16, 2025

95# thruster


4+22

4 kipping PUs

8 @ 25# db’s

12 burpees over block

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sfagalde3
Sep 16, 2025

165#


5+8

C2B,50#

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joetorrano
Sep 15, 2025

200# Thruster

3 + 18 rep, 65# chest press (2-3 BMU/rd)

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Jonathan Shores
Jonathan Shores
Sep 15, 2025
Rated 3 out of 5 stars.

185# Thruster


73 reps

RX

65# DB’s (chest presses wrecked me)

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