CrossFit WOD for Friday, September 20th

for time:
50 double unders
25 thrusters
50 double unders
25 power snatches
50 double unders
25 hang squat cleans
50 double unders
25 overhead squats
50 double unders

50/35/20kg. Post time to whiteboard!

CrossFit WOD for Friday, September 21st

deadlift
bar/10, 50/5, 70/3, 80/3, 90/3+

for time:
200 wall ball shots, 20/14lbs to 10/9′
50 synchro burpees
200 calories
50 deadlifts, 50% of max

Post time to whiteboard!

CrossFit WOD for Sunday, September 22nd

“PULLING & STROKING”
in teams of two, establish a maximum in 18:00
– meters rowed
– 1RM snatch

Post scores to whiteboard!

READ: SVT and the Modified Valsalva Maneuver – CPR Seattle
WATCH: The Budget Training Short Buyer’s Guide 2019 – As Many Reviews As Possible

I can attest to the Russell Athletics shorts. I’ve literally been wearing them all spring/summer!

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