CrossFit – Fri, Sep 13

1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (AMRAP – Rounds and Reps)
<p>10 min AMRAP of </p><p>Renegade Row – Right (55/35)</p><p>Renegade Row – Left</p><p>Hang Clean – Right</p><p>Hang Clean – Left</p><p>DB Press – Right</p><p>DB Press – Left</p><p>Manmaker</p><p>Add One rep to each movement after each round is completed.</p>

CrossFit – Thu, Sep 12

Split Jerk (Weight)
Metcon (Time)
<p>10-9-8-7-6-5-4-3-2-1</p><p>Hang Clean &amp; Jerks (95/65) (135/95-Rx+)</p><p>Penalty – If you drop the bar during a set, complete 20 deadlifts.</p><p>15 min Cap</p>

CrossFit – Wed, Sep 11

Blake (Time)
<p>4 Rounds</p><p>100-foot walking lunges with 45/25 plate held overhead</p><p>30 Box Jumps 24/20</p><p>20 Wall Balls 20/14</p><p>10 HSPU</p>