Tuesday 9.11.18 CrossFit

Box Brief:
Registration Open for the Main Line Meltdown 21 Day Challenge.


For time:
2001m Row
11 Squat Cleans (155,105)
11 Strict Pull-ups
11 Thrusters (155,105)
11 Strict Pull-ups
11 Front Squats (155,105)
11 S20H (155,105)
11 Burpee Box Jumps (30,24)
11 Squat Cleans
11 Strict Pull-ups
2001m Row
*No time Cap
Rx: (135,95)(24,20)
L2: (115,75) (BA Strict Pull-ups) (20,15)
L1/Endurance: (DB 35s,25s)
*Alternative Options
Rowing: 1 Mile Run at the beginning and end of workout

Intent: Today’s workout has no time cap. The barbell loaded is intended to be heavy and should be broken up. Remember the lives lost on 9/11 when this one gets tough.


5min Mobility with Coach


By | 2018-08-31T12:39:35-04:00 September 10th, 2018|WOD|Comments Off on Tuesday 9.11.18 CrossFit