September 2 – September 7, 2019


Labor Day Holiday- One Class ONLY on Monday at 10 AM
Monday: WOD: “HOTSHOTS 19- MODIFIED
30 Min AMRAP- Teams of 2
30 SQUATS, 19 POWER CLEANS, 7 STRICT PULL UPS
400 METER RUN

Tuesday: WOD: “CEO”
3 Squat Cleans, 4 HSPU, 5 Pullups
As many rounds possible is 3 minutes, then 1 min rest
5 cyles, record max reps

Wednesday: WOD: “Hey You..Mike”
3 OHS, 6 STOH, 9 Hang Cleans
As many rounds possible is 3 minutes, then 1 min rest
5 cyles, record max reps

Thursday: WOD: “TBT”
Odd Couple: Shoulder Press/weighted Pistols
10 min AMRAP; 1 Sled Pull
6 Thrusters
Run 200m

Friday: WOD: “Friday Funday”
Run 400m ; 15 Pushups ; 10 KBS ; 10 TTB
4R4T

Saturday: WOD: “Bend and Snap”
50 Double Unders
25 Situps
25 Burpees
25 Squats
4R4T
Cash out: 1 mile run or 2k row

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
Gregory, TX 78359
361-444-3316