Sa 22.09 800 m Run 50 Box Jumps 10 Rounds 2 muscle-ups 4 handstand push-ups 8 kettlebell swings 800 m Run 50 Box Jumps

Fr 21.09 Strenfgth: Frontsquat 8-8-8-8-8- CrossFit workout 4 rounds for time of: 25-cal. row 25 burpees

Do 20.09 Strength Bench Press 8-8-8-8-8 CrossFit Workout 3 RFT: 400m Run 50 Wallballs Time Cap: 15 Minutes

Mi 19.09 Strength Hang Power Snatch 3-3-3-3-3 CrossFit Workout 5RFT: 9 Handstand Pushups 15 Toes-to-Bar 21 Pistols Time Cap: 18 Minutes Note: Scale and sub as needed.

Di 18.09 Strength : Clean & Jerk 1-1-1-1-1 CrossFit Workout Five 3 minute rounds of: 20/15 Cal AirBike /Row 12 Hangsquat Cleans (40/25) AMRAP Burpee Box Jumps – rest 3 minutes between each round –

Strength Thruster  Find 3 RM CrossFit Workout 2 RFT 35 Power Snatch 30/20 35 Burpees 10 Bar Muscle Ups Time Cap: 16 Minutes Note: Sub C2B Pullups or Pullups as needed.

Sa 15:09 Hero Saturday “Coe” 10 Rounds For Time: 10 Thrusters 40/25 10 Push-Ups

Fr 14:09 Strength Back Squat 8-8-8-8-8 CrossFit Workout 14 min AMRAP: 7 Toes-to-Bar 14 Dumbbell Hang Clean & Jerk 22,5/15 (7 each arm) 49 Double Unders Scale as needed.

Strength : Power Clean  Find 3RM CrossFit Workout For time: 600m Run 30 Wallballs 30 Pullups 400m Run 20 Wallballs 20 Chest-to-Bar Pullups 200m Run 10 Wallballs 10 Bar-Muscle Ups Time Cap: 18 Minutes