REST DAY AT LAST!!!

Sunday, September 8th, 2019

REST DAY

THIS WEEK AT A GLANCE

MONDAY

1. For Time:
   8 Rounds of C2B “Cindy”
   5 C2B
   10 push ups
   15 squats
   -then-
   800m run
   -then-
   30 Psn (115/80)
   Cap 25′
2. Accessory Work
   3 Giant Sets:
   5-10 strict T2B
   :15 chin over bar hold
   :30 hollow hold
   :45 OHS hold*
   *athlete chooses weight

TUESDAY

1. 5 Min AMRAP:
   100 DU buy in
   12 FS (95/65)
   4 burpee box jump over (BBJO) (30/24)-5 minute rest-5 Min AMRAP:
   100 DU buy in
   8 FS (115/80)
   4 BBJO-5 minute rest-5 Min AMRAP:
   100 DU buy in
   4 FS (135/95)
   4 BBJO

WEDNESDAY

9/11 Memorial WOD
“Glen Doherty”
30 C&J 135/95
1 mile run
10 rope climbs
1 mile run
100 burpees
Cap 45′

THURSDAY

OPEN GYM OR…

1. Back Squat:
   5@ 82%
   2@ 87%
   5@ 82%
   2@ 90%
   5@ 82%
   2@ 93%
2. Low Hang Snatch (full squat):
   7 Sets of 2
   Climbing, starting at 65%
3. Accumulate 2:00 L-Sit
   Every time you break, 10 ab mat sit ups

FRIDAY

For Time:
3K Row
300 DU
3 mile run

NEWS & UPDATES

CROSSFIT GAMES 2020 OPEN
The open begins October 10th and will last for five weeks. The Open is a GREAT opportunity to test your fitness, bond with fellow Rebels, and have Fun. Register today at https://games.crossfit.com/open

We will judge every Friday night and Saturday after the Team WOD. It’s one of the best events of the year! Be a part of it!

i99 Gymnastics Workshops

David Bradley (of i99) has extended the $25.00 off code (REBELSEARLY) for another week! – extending past 9/6…so take the opportunity and get yourself signed up. Continuing with the Open Registration being live, we all have kinks in our armor that, with a little true gymnastics expertise tailored to CrossFit…we can make massive improvements between now and the Open. Consider it!