WOD

Crossfit Team Series

EVENT 1

9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

Men use 95-lb. barbell
Women use 65-lb. barbell

Time cap: None

For details click here.

WOD

FITNESS
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (95/65)
rest 5:00
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (115/80)
rest 5:00
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (135/95)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

WOD

OPEN/PERFORMANCE/FITNESS

“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

For Time

WOD

9AM – CYCLE

10AM to NOON – OPEN GYM

Suggested WOD

OPEN – PERFORMANCE – FITNESS
“Super Swole Sunday”
4 Rounds, building in weight:
12 Dumbbell Bench Press
12 Dumbbell Bent Over Rows (each arm)
12 Dumbbell Reverse Lunges (50’s/35’s, from hang position)