WOD

4 rounds for time of:

– 400m run

– 15 thrusters (95/65)

– 15 pull-ups

Technique:

– power clean

Metcon:

15-12-9-6-3 reps of

– power cleans (135/95)

– bar facing burpees

Then…

– row 250 m for time x2

Deadlift

– 5-5-5-5-5

Seven rounds for time:

– 7 push press (95/65)

– 7 C2B pull-ups

-7 weighted sit-ups (25/10)

Front Squat

5x5x5x5

Then…

5 rounds for time of:

– 15 KB swings

– 15 goblet squats

– 200 m run

“Primetime”

4 Rounds

10 – Ring Dips

15 – Med Ball Cleans

4 Rounds

10 – Pull Ups

15 – Box Jumps

4 Rounds

10 – Burpees

15 – Double Unders

CrossFit Total

1 RM Squat

1 RM Press

1 RM Deadlift

*3 tries only for each

then…

September TGUP Challenge

Press 5×1

75%, 80%, 85%, 90%, 95% of 1RM

Then…

4 rounds of:

– 400m run

– 50 squats

21-15-9-15-21

– Thrusters (75/45)

– K2E

 

Then…

– Partner L-sit holds 3×30 seconds each