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Saturday, September 11 2021

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9min AMRAP:

Buy-in – 1000m Run, Row or 2.5km Bike

9 Muscle-Ups (Ring or Bar) MRX Chest to Bar
11 Over the Bar Burpees

Rest 3min

11min AMRAP:

Buy-in -1200m Run, Row or 3km Bike
9 Over the Bar Burpees
11 Thrusters 75/55 RX+95/65 MRX 55/35lbs

Core Development

1min Max Ball Slams 30/20/14/10lbs

1min Max Barbell Sit-Up to Press

CFHSV RUNNING & ENDURANCE WOD:

1000m run

rest 1 minute

10 x 100m sprint, 100m recovery walk between efforts

1000m run

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