200920 - Week Preview

MONDAY
AMRAP 20:
100 WB Box Step Over - BUY IN
Then..
1 Rope Climb
10 Wallballs
100m Run

TUESDAY
3 Rounds
2 minutes WORK
2 minutes REST
12 Hang Cleans
MAX Press (round 1)
MAX Push Press (round 2)
MAX Push Jerk (round 3)

OPEN GYM TIME!!! - Be thinking about what you want to work on!

WEDNESDAY
Strength - Overhead Squat
4, 4, 3, 3, 2, 2, 2
Then…
AMRAP 12:
12 OH Lunges 75/55
6 Burpees
24 Double Unders

THURSDAY
Bro Stations!!!!
LANDMINE - Courtsey Lunges/Pronated Row
BENCH - Alternating DB Bench Press/Tricep Pull Overs
BANDED - Kick Backs/Supine Row
ABS - Evil Wheel/Windshield Wipers

OPEN GYM TIME!!!! Be thinking about what you want to do!!!

FRIDAY
”Friendly Fran” from the CrossFit Games
(Time Cap - 25 minutes)
FOR TIME
3 Rounds
21 Thrusters
21 Pull Ups

SATURDAY IS OUR IN-HOUSE COMPETITION!!!! NO PARTNER WOD OR OPEN GYM!!!!