MON SEPTEMBER 9, 2019 - CROSSFIT

β€œThe individual who says it is not possible should move out of the way of those doing it.” -Tricia Cunningham

Warm-up

400 Meter Run
--
2 Rounds, 30 Seconds Each:
Banded Lateral Steps
Banded Air Squats
Banded Glute Bridges

Strength

Stamina Squats

Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell: 75% of 3-Rep Max Back Squat

Metcon

Metcon (Time)

"Dive Bar"
800 Meter Run
50 Thrusters (75/55)
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Thrusters (75/55)Time Cap: 25:00

*Scale to empty barbell or a weight you can finish all reps in 2-3 sets
*Scale run to complete in 5:00 or less.