Thursday, September 9th, 2021

9
Sep

Thursday, September 9th, 2021

CrossFit
Main: 2 person teams; 16 min AMRAP
P1. 500m assault bike
P2. 10 alt. arm DB hang clean and press (5/5)
Lvl6: 70/50#
Lvl5: 50/35#
Lvl4: 35/25#
Lvl3: 25/20#
Lvl2: 20/15#
Lvl1: 15/12#
Core:
Plank hold tabata :20 on x :10 off x 8 sets

QuickFit/At home WOD
Main: 15 min AMRAP
300m row
10 alt arm DB hang clean and press
Lvl3: 35/20
Lvl2: 25/15
Lvl1: 20/12