FRI SEPTEMBER 13, 2019 - CROSSFIT

“It’s not what you say out of your mouth that determines your life, it’s what you whisper to yourself that has the most power.” -Robert T. Kiyosaki

Warm-up

2 Rounds
30 Second Plank
10 Russian KB Swings
10 Banded Glute Bridges
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Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
5 Push Press
5 Push Jerks

Metcon

Metcon (Time)

"Heavy Grace"
30 Clean and Jerks (185/135)

Time Cap: 12:00

Rest 8:00

Metcon

Metcon (Time)

"Thanks, Karen"
10 Wallballs, 8 Burpee Box Jump Overs
20 Wallballs, 8 Burpee Box Jump Overs
30 Wallballs, 8 Burpee Box Jump Overs
40 Wallballs, 8 Burpee Box Jump Overs
50 Wallballs, 8 Burpee Box Jump Overs

Time Cap: 17:00