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CrossFit — September 13, 2021

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2021.09.13

Warm-up
:30 row / 200m jog
10 air squats
10 scap pull
8 kip swings
6 ring rows

coach-led clean warm up

Squat Clean (1 EMOM x 8)
increase weight each minute, warming up for the heavier weights in the work out – not looking for a new PR here!
Metcon (4 Rounds for reps)
4x 5:00
250/200m row
4 hang squat cleans*
12 ring rows
8 burpee box step ups (24/20)

A+ 6 pull ups AND box jumps
*rnd 1: 95/65
rnd 2: 115/75
rnd 3: 135/95
rnd 4: 155/105

Masters 60+ 55/35, 65/45, 75/55, 85/65, 16/12 box

Metcon (4 Rounds for reps)
4x 5:00
250/200m row*
4 hang squat cleans**
12 C2B
8 burpee box jumps (30/24)

B+ 6 BMU
*OR 200m run
**rnd 1: 155/105
rnd 2: 165/115
rnd 3: 185/125
rnd 4: 205/140

keep track of time for each round.