CrossFit Grinder » September 3, 2014

7256 Roswell Rd NE,
Sandy Springs, GA 30328
Phone: (678) 274-9390
Email: Info@crossfit-grinder.com

September 3, 2014

September 02, 2014
Off

Warm Up: 200M RUN, Dynamics

Strength: Military Press
Elite: 5×5
Advanced: 3×7
Beginner: 3×10 (focus mostly on form so light weight)

WOD: “Swole City”

Fitness:
12 MIN Ascending Amrap
2,2,4,4,6,6,8,8, etc.
KBS (55/35)
Box Jump overs (30/24)
Push Press 95/65

3 min rest

8 min Ascending AMRAP
4,4,8,8,12,12,16,16, etc.

KBS(35/25)
Box Jumps (24/20)
Push Jerk 135/95

Performance:
12 MIN Ascending Amrap
2,2,4,4,6,6,8,8, etc.
KBS (70/55)
Box Jump overs (30/24)
Push Press 135/95

3 min rest

8 min Ascending AMRAP
4,4,8,8,12,12,16,16, etc.

KBS(55/35)
Box Jumps (24/20)
Push Jerk 135/95

Stretch/Cool down

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