Thursday September 16th, 2021

15
Sep

Thursday September 16th, 2021

Crossfit
Main: 20 Min AMRAP
10 Pull-ups (Scaled based on testing)
10 DB Thrusters
*every 2:00 starting 0:00 40 Dubs (scaled based on testing)

Lvl6: chest-bar, 50/35#, 40DU (100+)
Lvl5: chin over bar, 40/30#, 30DU (75+)
Lvl4: banded, 35/20#, 20DU (50+)
Lvl3: banded, 25/15#, 10DU (25+)
Lvl2: banded, 20/12#, 80SU (0-20DU)
Lvl1: ring rows, 15/10#, 40SU (0 DU)

Quickfit
Main: 20 Min AMRAP
40 Single Unders every 2:00 starting at 0:00
Then
10 Ring Rows
10 DB Thrusters

Lvl3: 40 SU, DB 20/15
Lvl2: 20 SU, DB 15/12
Lvl1: 10 plate hops, DB 12/10