CrossFit 9/11

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Announcements

New Morning Schedule Begins Monday 9/16

6am-7am CrossFit Class Monday-Friday.
7am-8am Open Gym Monday, Wednesday, & Friday.
9am-10am CrossFit Class Monday, Wednesday, & Friday.
11am-12pm CrossFit Class Monday-Friday.
12pm-1:30pm Open Gym Monday-Friday.

The rest of the schedule will remain as is!

Stay Strong CrossFit – CrossFit

Warm-up

400m Run or 25 Cal Row

2 Rounds

10 Spider Lunges

10 J-Hook to Pull-up

8 Lateral Box Step-ups

8 KB Sumo Deadlift High-Pull

Gymnastics Conditioning

16 min. EMOTM

Odd: 2 Rope Climbs

Even: Rest

L1 (1 RC or 6 Highest Pull-up Progression)

Rx (As Written)

Rx+ (3 RC)

WOD

Rope Climb

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
L1 (14#/10#)(55#/45#)

Rx (As Written)