Overhead Squat 10-5-5-3-3-1-1-1 Post loads to comments.
3 Rounds for Time 10 Burpee Box Jump Overs 24″/20″ 3 Hill Sprints (down and back = 1) (Time Cap – 10 Mins)
AMRAP 14 Mins 10 Front Rack Lunges 115/75 15 Pushups 20 Double Unders
4 Rounds for Time 14 Kettlebell Clean & Jerks 35/26 200 m Sprint (Time Cap – 15 Mins)
Partner Labor Day WOD 9AM – 10AM : Partner WOD 10AM – 11AM : Open Gym BUY-IN 400 m KB Farmer’s Carry 53/35 50 Alt Partner Wall Balls 20/14 30 Air Squats 40 Alt Partner Wall Balls 20/14 30 Front Squats 30 Alt Partner Wall Balls 20/14 30 Back Squats
Rest Day Closed
CrossFit Dog Fight will open at 8:30AM for all athletes to sign Waivers and Liability forms, get a good warm-up on your own, and sign up for your heats. MOVEMENT STANDARDS! -This will be a “Waterfall” style WOD -Stations will be marked for each movement -Heats will be released every
10 Rounds Run 200m Rest 30-seconds Row 250m Rest 30-seconds (Time Cap: 22-minutes)
Every minute on the minute for 14 minutes: Odd Minute 10 Toes to Bar Even Minute 10 Deadlifts, 225/155 Score is total reps completed at the end of the 14 minutes.