Wednesday, September 13th

The Case for a Breakfast Feast- NY Times

Meet the Oldest CrossFit Games Competitor -Athlete Daily

Performance is in red, Competition is in blue, Links are in green

A) 3 sets of:
Split Squat x 10 reps each leg
rest 60 seconds 
Strict Dips x 6-10 reps
rest 60 seconds 

B) 10 minute AMRAP
10 Pushups 
10 Ring Rows

C) 7 minute AMRAP
Waiters Walk 35/20
No rest just keep switching sides.

A) 3 sets of:
Pause Back Squat x 3 reps @33X1
rest 2 minutes 

B) 3 sets of:
Close Grip Bench Press x 10-12 reps
rest 10 seconds
Strict Pullup Cluster 5.4.3.2.1 As Fast As Possible
rest 2 minutes

C) 3 sets of:
Bent Over Barbell Row x 10-12 reps
rest 10 seconds 
Strict Dips x 10-20 reps
rest 2 minutes 

D)  7 minute AMRAP
Waiters Walk 53/35
No rest just keep switching sides.

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