MON SEPTEMBER 23, 2019 - CROSSFIT

“Life offers you so many doors, it is up to you which to open and which one to close.” – Unknown

Warm-up

2 Rounds
200 Meter Run
10 Arch to Hollows
15 Russian KB Swings
10 Banded Glute Bridges
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Clean Complex Warm-Up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Front Squats
3 Push Press
3 Push Jerks

Metcon

Metcon (4 Rounds for reps)

Capacity Builder
In a 1:30 Window:
9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)
Time Remaining: Max Chest to Bar Pull-Ups

Rest :30 Seconds

In a 1:30 Window:
7 Power Cleans (135/95)
7 Front Squats (135/95)
7 Push Jerks (135/95)
Time Remaining: Max Chest to Bar Pull-Ups

Rest :30 Seconds

In a 1:30 Window:
5 Power Cleans (155/105)
5 Front Squats (155/105)
5 Push Jerks (155/105)
Time Remaining: Max Chest to Bar Pull-Ups

Rest :30 Seconds

In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Chest to Bar Pull-Ups

Rx+ Max Ring Muscle-Ups

Metcon

"Master Splinter" (Time)

3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)Time Cap: 18:00