9/23/19-Fit

Metcon (Time) “Fall Brawl” For time: 100x Slam Ball Step-up 80-yard Seal Crawl 60x Slam Ball Sit-up 40x Renegade Row 20x Slam Ball Ground-to-Shoulder

9/23/19-CrossFit

Metcon (AMRAP – Rounds and Reps) On a continous running clock: 0:00-10:00 7RM Front Squat* *The barbell must be taken from the floor 13:00-23:00 Complete as many repetitions as possible in 10 minutes: 1-3-5-7-9-11…etc. Bar Muscle-up 5-10-15-20-25…etc. Wall Ball...

Monday

Elite Wellness – CrossFitMetcon (Time)For time: 27-21-15-9 Power Clean @ 115/75-lbs. Shoulder-to-Overhead @ 115/75-lbs. Toes-to-bar