Rest Day

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Read "Exercise is Medicine: Imprecision and Impracticality" from the CrossFit Journal

 In teams of 2, as a relay:

21-18-15-12-9: 
Thrusters (95/65lb.) 
40 double-unders
200-m run

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Reminder: Hollis will be running a Wonky Shoulder Clinic at 9 a.m. on Saturday! If you're feeling a little wonky or just want to learn some new tricks to take care of your shoulders, stop by!

12-minute AMRAP:
15-calorie row
12 burpee box jumps (24/20 in.)
9 clean and jerks (135/95 lb.)

Rest Day 

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Watch "The Most Important Part of the Lift"  from the CrossFit Weightlifting Trainer Course

15-minute AMRAP: 
55 power snatches (95/65 lb.)
55 pull-ups
55-calorie bike
55 handstand push-ups

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Hollis will be running a Wonky Shoulder Clinic at 9 a.m. on Saturday, September 17. If you're feeling a little wonky or just want to learn some new tricks to take care of your shoulders, stop by!

5-minute AMRAP: 
750-meter row buy-in
9 hang squat cleans (95/65 lb.)
25 double-unders

Rest 5 minutes

5-minute AMRAP: 
500-meter row buy-in
6 hang squat cleans (135/95 lb.)
25 double-unders

Rest 5 minutes

5-minute AMRAP: 
250-meter row buy-in
3 hang squat cleans (185/135 lb.)
25 double-unders

Deadlift
*Work to a heavy set of 3

3 rounds for time: 
15 deadlifts (205/145 lb.)
25 wall-ball shots
15 toes-to-bars
25 box jumps (24/20 in.)

Rest Day 

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Read "The Glassman Chipper, Part 2" from the CrossFit Journal

9-minute AMRAP: 
9 kettlebell swings (53/35 lb.)
9 burpees
9 kettlebell swings (53/35 lb.)
9 box jumps (24/20 in.)

21-15-9 reps: 
Overhead squats (115/80 lb.)
Handstand push-ups
400-meter run