Skip to main content

Wednesday, Sep 16, 2020

By September 15, 2020September 23rd, 2020No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

Click “Workout prep notes available” directly below for the full warm up

Front Squat 2-3-3-3-3-3-3-3
Front Squat 1×2,7×3@80%

– Complete a set every 90 seconds, on the 2nd – 8th set complete 3 reps –

* Use same weight for all 8 sets

Teams of 2
3000/2500m Row
– Partner Farmer Carry Hold (70s/50s) –
* Switch as needed. Meters cannot be accumulated unless Dumbbells OR Kettlebells are held *

* Male/Female Team = 2750m Row

3 sets
10-15 Deficit Push Ups
20 Hip Extensions (OR 25 Superman)
– into –
2 min forearm smash with end of barbell

CrossFit Lynchburg

Author CrossFit Lynchburg

More posts by CrossFit Lynchburg

Leave a Reply