Tuesday, September 8

Written By Ben Williamson

announcements

  • The screen printer says the new shirts should be here “early this week.” Stay tuned!

  • We’re hiring! If you know a local CrossFit coach you love who might be interested, please connect us! More info HERE.

rx

For time:
800-m run
42 Russian KB swings (53/70 lb)
21 KB goblet squats (53/70 lb)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800-m run

Score: Total time

intermediate

For time:
800-m run
42 Russian KB swings (35/53 lb)
21 KB goblet squats (35/53 lb)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800-m run

Score: Total time

beginner

For time:
400-m run
42 Russian KB swings (18/26 lb)
21 KB goblet squats (18/26 lb)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
400-m run

Score: Total time

Skill Work

Post-workout skill
Accumulate:
10 Turkish get-ups/arm
– Build to workout kettlebell if possible.

Ben Williamson
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Wednesday, September 9
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Monday, September 7