Announcements

Saturday, Aug 19th – D5 With Jason Khalipa (Sponsored by Saint Arnold Brewing!)
Friday, Aug 25th – Summer Series Week 3!
Sunday, Aug 27th – Adaptive Nutrition Seminar

CrossFit

2018 Assessment Period – Day 9

Warmup

Thoracic Spine Mobility
Couch Stretch

then

:10 On/:10 Off
:20 On/:20 Off
:30 On/:30 Off
Empty Bar OHS Hold

Strength

3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets

Beginner: M 60% BW, F 50%
Intermediate: M 80% BW, F 70%
Advanced: Rx

MetCon

For Time (20 Cap)
200 Double Unders
150 Air Squats
75 Push Ups
25 Burpees to 6″ Target

Beginner: 300 Singles; 100 Squats; 50 Box Push Ups – no snaking push ups!
Intermediate: 100 DU; 50 Push Ups – no snaking push ups!
Advanced: Rx

Competitor Extra

AMRAP 7 Minutes
15 Chest to Bar
(in Sets of 5)
Run 100m
(50m out and back)

QuickFit

25-20-15-10-5 Calorie Row
25-20-15-10-5 Single Leg V-Ups
50-40-30-20-10 Flutter Kicks

Rest 2:00

50 Wall Balls