Friday 9.3.21

2
Sep

Friday 9.3.21

Justina

“Cardinals”
For Time:
3 Rds: 
9 Power Snatch (95/65)
9 Overhead Squats (95/65)
9 Burpees

-Rest 2mins-

2 Rds:
12 Power Snatches (115/75)
12 Overhead Squats (115/75)
12 Burpees

-Rest 2mins-

1 Rd:
15 Power Snatches (135/95)
15 Overhead Squats (135/95)
15 Burpees

*30min cap*

Thrive
3 x 8min AMRAPs: 

Station 1: (Rower)
5mins of Rowing
Then….
MAX Gorilla D-O-I-U’s

Station 2: (Bike)
5mins of Biking
Then….
MAX Rds of:
15 KBS
15 Sit-Ups

Station 3: (Rig)
30 Banded Face Pulls
20 Banded Tricep Exts
10 Banded Pull-Ups
:30s Boat Pose
:30s Plank

News:
Labor Day Monday (9/6) Hours:
7AM, 8:30AM, and 10AM
*Open to Thrive and CrossFit*


SAVE THE DATE:
Outsider’s Tie Dye Event 9/11/21 at 11:30am!

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