Modified Holiday Schedule – 9 AM WOD only!

Squad WOD
AMRAP 25 w/ Partner – Split Reps Any Way
100 Calorie Row (FX: 80)
50 Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
200 Double Unders Each (FX: 160)
50 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 115/80)
*Every 5:00, starting at 0:00, complete 25 Burpees Over Bar (FX: 15)

Modified Holiday Schedule

5 AM – 6:30 AM: Open Gym
6:30 AM: WOD
9:30 AM: WOD Cancelled
12 PM, 4:30 PM, and 5:30 PM: WOD

Strength
EMOM 12
1) 6-8 Strict Handstand Push-Ups
2) 6-8 Strict Chin-Ups
3) 15 Banded Face Pulls
*HSPU: Abmat, Pike, Banded, Deficit
*Chin-Ups: Banded, Weighted

Conditioning
3 Rounds for Time:
100m Run
15 Shoulder to Overhead (115/80) (FX: 75/55)
1 Rope Climb (RX+: 50/50 Legless)
100m Run
15 Toes to Bar (FX: 10)
1 Rope Climb (RX+: 50/50 Legless)
*15:00 Cap

Conditioning
EMOM 30
1) 14/11 Calorie Ski (FX: 11/8) (RX+: 16/12)
2) 14/11 Calorie Bike (FX: 11/8) (RX+: 16/12)
3) 14/11 Calorie Row (FX: 11/8) (RX+: 16/12)
4) AMRAP Burpee Box Jump Overs (24/20)
5) Rest
*Score: Total BBJO
*RX/RX+ Min: 40 reps

Cooldown
EMOM 6
1) Saddle Pose
2) Straddle Pose
3) Frog Pose
4) Child’s Pose
5) Supine Twist (Side A)
6) Supine Twist (Side B)

Spots are filling up quickly for the Lift Heavy Seminar on Saturday, September 21!
Come learn from EZ Muhammad, a CrossFit Legend, from 9:20 – 2 PM!
This will be a great opportunity to learn more about the basic mechanics of squatting, and olympic lifting.
REGISTER HERE!

Strength
Every 3:00, 5 Rounds
5 Front Squat
1-2) 65-70%
3-4) 70-75%
5) 75-80%

Superset Accessory (3+ out of 5)
10 Glute Bridge w/ Med Ball Adduction

Conditioning
For Time:
90-72-54 Double Unders (FX: 60-48-36)
30-24-18 Wall Balls (20/14)
15-12-9 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)
*12:00 Cap

Reminder! Labor Day Weekend Holiday Schedule Below!
Friday
5 – 6:30 AM Open Gym
6:30 AM: WOD
9:30 AM: WOD CANCELLED
12, 4:30, 5:30: WOD
Saturday & Sunday
9 AM WOD
Monday – Labor Day
7:30 AM Open Gym
9 & 10 AM WOD

Strength
In 15:00
Establish 3RM Bench Press

Conditioning
AMRAP 11
250/200m Row
7 Hand Release Push-Ups
5 Pull-Ups
3 Chest to Bar Pull-Ups
1 Bar Muscle-Up (FX: No Bar Muscle-Up)
*RX+: Unbroken complex; Min: 4 rounds