CrossFit Workout 9/3/15 Thursday

Labor Day Schedule Change
We will only be open for 2 hours on Labor Day (Monday Sept 7th)

We will be open for the 9 AM CrossFit and the 10 AM weight lift.
All other workout times on Monday are cancelled.
We will resume normal hours on Tuesday.

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
Alternating EMOM for 15 minutes of:
15 russian KB swings, heavy
a set of strict pullups
150 meter run

Workout (start this at 40 past the hour)

21-18-15-12-9-6-3 reps for time of:
Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills
Please make up a team skills workout from this week.

Supplemental Workout

Please make up a supplemental workout from this week.