In teams of three, complete three rounds each of:

350 Meter Row
(rest station)
20 Dumbbell Hang Cleans (50/35 lbs)
(rest station)
20 Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

In teams of two, alternating full rounds, complete five rounds each for time of:
10 Power Cleans (115/75 lbs)
15 Shoulder to Overhead (115/75 lbs)
20 Alternating Reverse Lunges (115/75 lbs)

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Five rounds for time of:
400 Meter Run
30 Push-Ups
20 Wall Ball Shots (20/14 lbs)
10 Strict Pull-Ups

Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps

Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes between sets.

No yoga class tonight at 6:15 – Sorry for the inconvenience.

Back Squat
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2 reps

Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.

Three rounds for time of:
60 Double-Unders
15 Thrusters 95/65 lbs (M 75/55)
10 Burpee Box Jump-Overs (24″/20″)

In teams of three, complete the following for time:
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans (115/75 lbs)
60 Box Step-Overs with Dumbbells (50/35 lb DBs)
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. Tell your teammate when you are strong and can keep going, and tell them when you need assistance before you expected to need it. The key to quick times is communication and quick transitions.

Front Squat
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 1 rep @ 90-95% or more of 1-RM

Complete as many rounds and reps as possible in 12 minutes of:
3 Hang Squat Cleans (135/95 lbs)
3 Burpee Box Jump-Overs (24″/20″)
6 Hang Squat Cleans
6 Burpee Box Jump-Overs
9 Hang Squat Cleans
9 Burpee Box Jump-Overs
and so on…

Coming Up!
“How to Set Goals Workshop”
When? – September 15th
Where? – CrossFit Inspire
*Please respond to the facebook event if you are attending

“Fat Loss Challenge”
Start Date – September 16th
Cost? $40 Per person (Need 1 Partner)
*Please respond by signing up on the facebook event

Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

For time:
50/35 Calories of Assault Bike (or 60/40 on Concept 2 Rower)
50 Pull-Ups
100-Foot Walking Lunges with KB/DB Farmer’s Carry (50/35 lbs)

Coming Up!
“How to Set Goals Workshop”
When? – September 15th
Where? – CrossFit Inspire
*Please respond to the facebook event if you are attending

“Fat Loss Challenge”
Start Date – September 16th
Cost? $40 Per person (Need 1 Partner)
*Please respond by signing up on the facebook event

Hang Power Clean + Power Clean
Every 2 Minutes for 20 Minutes (10 Sets)

Build to today’s heavy complex.

Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 50 Double-Unders
Minute 2 – 12 Toes to Bar
Minute 3 – 25 Push-Ups

Coming Up!
“How to Set Goals Workshop”
When? – September 15th
Where? – CrossFit Inspire
*Please respond to the facebook event if you are attending

“Fat Loss Challenge”
Start Date – September 16th
Cost? $40 Per person (Need 1 Partner)
*Please respond by signing up on the facebook event

Metcon (Time)
“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

*40 Minute Time Cap!!