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Saturday 9/16/2017 Crossfit and 9:15 O'Lift



500 m row or 400 m run


CS/Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

10 min EMOM

DB or KB strict press(double), 3 reps on each minute. Get as heavy as you can. 


With a partner

5 min AMRAP

 Row 250 m

Ball Slams

1 min rest

5 min AMRAP

250 m row

Burpee box jumps/step ups.

Rest 1 min

5 min AMRAP

250 m row

Shoulder to Overhead 95/65

*Partners switch every 250 meters for all AMRAPs, score is total reps for the burpees, box jumps, and S2OH.




Earlier Event: September 15
Friday 9/15/2017
Later Event: September 17
Sunday Funday 9/17/2017