Main – CrossFit
Split Jerk (15min to find 1RM from rack)
Metcon (AMRAP – Reps)
EMOM 10 Minutes
Even: 10 – 10m Shuttle Sprints (minutes 0-1, 2-3, 4-5-, 6-7, 8-9)
Odd: 10 HR Pushups (minutes 1-2,3-4, 5-6, 7-8, 9-10 )
Score is total # of 10m sprints AND Push Ups combined.
Must do ALL Push Ups on toes for RX
500m Row (Time)
Max Effort 500m Row
____________________________________________________________________________________________________________________________________
6:00am CFLite Class
Cash In: 200m Run
Then 3 Rounds:
12 plate ground-to-overhead (45/25#)
24 walking lunges (no plate)
36 situps
48 DU / 144 SU
Cash Out: 200m Run
REMINDER: THE BOX WILL BE CLOSED SATURDAY 9/13 AND SUNDAY 9/14 DUE TO THE BRING THE HEAT COMPETITION IN KATY. FIND OUT MORE INFO HERE.