Week of September 23rd

Guys, the Open is 2 weeks away! Should you sign up….ABSOLUTELY!

games.crossfit.com

It all begins October 10th which means our Fridays will now be Open workouts. Friday night, let’s all come together and do these as one large group!

Also, October 5th, we have 4 more people (maybe 4 more) competing in Dallas at D-Town CrossFit if anyone wants to come out and yell loudly.

Monday

5 Rounds For Max Reps:

In 3:00,

-400m Run

-Max Snatch

RX weights

Rd 1 (155/105)

Rd 2 (135/95)

Rd 3 (115/75)

Rd 4 (95/65)

Rd 5 (75/55)

Tuesday

Every 3:00 for 6 sets:

-Back Squats, all above 80% of your max

Reps: 5-3-2-5-3-2

Wednesday

For Time:

21-15-9

-Sumo Deadlift high pull, RX (95/65)

-Thrusters, RX (95/65)

Thursday Open Gym

For Time:

-20 Deficit Strict HSPU, RX (4″/3″)

-30 L Pull-Ups

-40 Ring Dips

-50 Pullups

-60 Hand Release Pushups

Friday

“Triple 2’s”

For Time:

-2000m Row

-200 Double Unders

-2 Mile Run

Saturday

For Time with a partner:

21-15-9

-Muscle Ups/Pullups

-Power Cleans, RX (205/135)

Open/Breast Cancer shirts, ready for your order!