CrossFit – Sun, Sep 27
General warm-up
5 Rounds for time (Time)
500/450m Row
4 Rope Climbs 15′
14 KB Hang Power Cleans* 53/35lbs
*Completed as a set of 7 on for each
arm
Feel: Cardio
Pace: Sustain
Target Score: 24 minutes
Firebreather Score: 18 minutes
Extra Credit (Checkmark)
5+ Rounds
5:00 Machine Flush
3:00 Mobility
Rotate through as many modalities as
you can, excluding running but not
walking. Pace should feel very very
easy, but elicit a nice sweat to aid in
your mobility routine. The goal with is
to work through 3-5 different areas of
the body during the 3:00 Mobility
windows.
2:00 Row
2 Rounds
:30 Bar Hang
15 KB RDL
3 Rounds
1:30 Row
4 Lay-to-stand climbs
8 S-Arm Swings*
*Swap to KB power clean in second
or third round