Team Series Workout 1
With a partner, 9-15-21 reps for time: 
Synchronized thrusters (95/65 lb.)
Synchronized bar-facing burpees 

Team Series Workout 4
With a partner, for time: 
100-calorie row, switch as needed
100 toes-to-bars total

Team Series Event 2
For time, in teams of 2: 
120 double-unders each, relay
120 chest-to-bar pull-ups total, sets of 15
120 hang power snatches total, sets of 15 (95/65 lb.)
120 double-unders each, relay

Time cap: 15 minutes

____________

CFSC Barbell Club has two more classes left! There are two open drop-in spots for this week's class. Let Leah know if you're interestd! 

Rest Day

____________

TEAM SERIES UPDATE: Week 1 of the Team Series workouts have been released. We'll be running these workouts at the gym from Friday through Sunday. Grab a partner and join in on the fun! 

Max set double-unders

Shoulder press
3-3-3-3-3

Death by bar muscle-ups

Every minute for 14 minutes, alternating: 
15 wall-ball shots
5 back squats (225/155 lb.)

Nate
20-minute AMRAP: 
2 muscle-ups
4 handstand push-ups
8 kettlebell swings (70/53 lb.)

Rest Day

____________

Read "Loredo: Honoring a Fallen Soldier" from the CrossFit Journal

For time: 
800-meter run
12 front squats (body weight)
80 double-unders
400-meter run
8 front squats
40 double-unders
200-meter run
4 front squats
20 double-unders

Every minute for 10 minute: 
Snatch

25-20-15-10-5 reps for time: 
Power snatch (75/55 lb.)
Toes-to-bars

____________

CFSC Barbell Club resumes Saturday, Sept. 16 at 11 a.m. with Leah and Cary! There are two open drop-in spots available. If you're interested contact Leah at leah.polaski@gmail.com. 

Max hollow hold

Split jerk
3-3-3-3-3-3-3