Tuesday 190917

CrossFit Rx – CrossFit

Deadlift (4×4 @ 42X2 tempo, + #10-20 from last week)

“Stargate” (Time)

For Time:

5-10-15-10-5

Hang Power Clean (155/105)

Toes to Bar
*100m Farmer’s Carry after each round (53’s/35’s)

Finisher

Accumulate 2:00 in Sandbag Bear Hug hold

Monday 190916

CrossFit Rx – CrossFit

Box Squat (E2MOM 4×2 @80-85% of Squat or + #5-10 from last)

Or

4×4 @ moderate weight

“Swing Dance” (No Measure)

For Time:

40/20 Calorie Row

20 Burpees Over the Erg

60 Single Arm KB Swing (53/35)

20 Burpees Over the Erg

40/20 Calorie Row

Finisher

Banded face pulls 3×25

Sunday 190915

CrossFit Rx – CrossFit

Announcement

**Gym Closed for

ClinicalAthlete Weightlifting Certification.**

Meet Coach Nic For “Beat the heat Park WOD” from 9 am to 10 am at the gym or Iverson Park!

(gym will be locked so make sure to use the bathroom and grab water beforehand)

Saturday 190914

CrossFit Rx – CrossFit

Announcement

**Gym Closed for

ClinicalAthlete Weightlifting Certification.**

Meet Coach Nic For “Beat the heat Park WOD” from 9 am to 10 am at the gym or Iverson Park!

(gym will be locked so make sure to use the bathroom and grab water beforehand)