CrossFit Workout 9/13/18 Thursday

If you have any canned food to drop off for the advocacy project, please bring it in by tomorrow!

Warmup
3 rounds of:
10 sampson lunges e/leg
200m row
10 scap pullups

Workout Warmup
3 rounds of:
7 wall balls
5 t2b
3 box jump step down, building to workout height

CrossFit Workout
30 min AMRAP
1000m row
60 wall balls 20/14
30 BJSD 24/20
30 T2B
1000m row
40 wall balls
20 BJSD
20 T2B
1000m row
20 Wall balls
10 BJSD
10 T2B
*Girls go to 9

Coach’s Note
This is a long one. Check your score first so that you have a target. Try and get faster on the row as the workout progresses.

Lift
Find a 10rm front rack split squat/leg

Skills
3:00 AMRAP sets of 5 unbroken kipping HSPU: