Saturday, September 16th

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

A) 6 minute AMRAP Easy
4 L seated dumbell press 50/30
7/5 Strict Banded Chest to bar pull-ups
12 Reverse goblet lunges 44/26

Keep your tempo on this work at an EASY 70-80%
Rest exactly 6 minutes before “B”

B) 6 minute AMRAP Easy 
3 Dumbell power cleans 
6 Box jumps 24/20
9 Supermans

Keep your tempo on this work at an EASY 70-80%
Rest exactly 6 minutes before “C”

C) 6 minute AMRAP Easy 
2 Stationary bar dips
4 Dumbell Push Press 50/35
8 Russian swings 53/35

Keep your tempo on this work at an EASY 70-80%

A) 6 minute AMRAP Easy
4/3 Strict Handstand Pushups
7/5 Chest to bar pull-ups
12 Reverse goblet lunges 53lbs (6/6)

Keep your tempo on this work at an EASY 70-80%
Rest exactly 6 minutes before “B”

B) 6 minute AMRAP Easy 
3 Dumbell Snatches each arm 53/35
6 Box jumps 24/20
9 Ghd hip extensions

Keep your tempo on this work at an EASY 70-80%
Rest exactly 6 minutes before “C”

C) 6 minute AMRAP Easy 
2/1 Bar muscle-ups
4/3 Kipping handstand pushups
8 Russian swings 70/53

Keep your tempo on this work at an EASY 70-80%

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531