WOD

CrossFit – Sat, Sep 9 Lucky #7 (Time) 7 RDS for time: 7 Pull ups 7 Deadlifts@95/65 7 Hang Power Cleans 7 Bar Facing Burpees RX+ 115/85, C2B Pull-ups

CrossFit – Fri, Sep 8 Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (bodyweight) In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC,

CrossFit – Thu, Sep 7 Metcon (Weight) Box Squat (to or just below parallel)12×2 @ 75-80% of 1 RM *rest 60 secs b/t sets Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb 1 MU=1 PU+1 Dip Combo L1: Jumping Muscle-upL2: Ring MU Transitions+DipL3: Pull-up+Dip Combo *If your goal is to get a

CrossFit – Wed, Sep 6 Metcon (Weight) EMOM for 10:00: Odd: Deadlift + Power Clean + Hang Clean + JerkEven: 10 Burpee Box Jumps Record heaviest load. Metcon (AMRAP – Rounds and Reps) 12 AMRAP:2 OH Lunges 115/752 GHD SU4 OH Lunges 115/754 GHD SU… *Add 2 reps to each movement every round. L1: GHD

CrossFit – Tue, Sep 5 Metcon (Weight) Front Squat Wave2-6-2-6-2RPE 10-7-10-7-10 Athletes will warm-up to a challenging, maximal set of “2” to complete the first set. Drop the weight toa medium but heavy load for the next set of “6.” For the third set,increase the load again, etc. Rest 60-90 secs. btwn. sets. Metcon (Time)