For Time: (8min cap)
1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike

21min AMRAP:

21 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs

15 WallBall Sit-ups or Toes to Bar 20/14lbs MRX 20/10

12/9 Calorie Row / Bike or 200m Run

Guns & Flexibility Development

2x21 Dumbbell Hammer Curls
30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)

2x21 Kettlebell Goblet Curls
30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)

2x21 WallBall Curls

CFHSV RUNNING & ENDURANCE WOD:

1000m run

rest 1 minute

10 x 100m sprint, 100m recovery walk between efforts

600m run

rest 1 minute

10 x 100m sprint, 100m recovery walk between efforts

1000m run

9 responses to "Saturday, September 9 2023"

A cyclist
A cyclist says:

September 8, 2023 at 9:07 pm

2.5K bike for leaderboard is missing 🤔
Matt
Matt says:

September 9, 2023 at 7:53 am

In the Garage before we head to see Mya in T-Town.

A: Row: 4:08

B: 4+13 RX (TTB/Row)

Roll Tide!
Justin
Justin says:

September 9, 2023 at 10:23 am

Bike 3:58
6+24 rx sit-ups bike
Kim G
Kim G says:

September 9, 2023 at 11:38 am

A. 4:11, run
B. 5+20, Rx (t2b)
Sean Don
Sean Don says:

September 9, 2023 at 12:11 pm

1000m row: 2:56

6+33 Rx+ run
Champ
Champ says:

September 9, 2023 at 12:25 pm

6+19 rx (T2B, row)
Bailey
Bailey says:

September 9, 2023 at 1:00 pm

A. 1000m row: 3:38 (PR)
B. 6+36 RX+ (row)
Alex
Alex says:

September 9, 2023 at 1:12 pm

800m Run: 2:37
6+36 Rx+ (Run)
Misty
Misty says:

September 9, 2023 at 4:33 pm

A. 4:01 (row)
B. 5+11 rx (t2b & bike)

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