Warm-up
2 rounds:
Run 400 meters
10 empty bar back squats

Workout
Back squat
6-6-6-6-6-6

Warm-up
250-meter row
10 push-ups
10 back-step lunges
250-meter row
5 dip negativers
10 jumping lunges
250-meter row

Workout
Tabata row
Tabata ring dip
Tabata sit-up
Tabata jumping lunge

Warm-up
30 single-unders
10 shoulder rolls
10 good mornings
10 muscle snatches
10 power snatches

Workout
Power snatch 1-1-1-1-1

7-minute AMRAP:
7 power snatches (95/65 lb.)
7 toes-to-bars

Rest Day

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Read “How to Watch Stage One of the 2020 Reebok CrossFit Games” from Games.CrossFit.com

Workout
4 rounds for time:
400-meter run
30 wall-ball shots
20 pull-sup

Workout
5 rounds:
1,000-meter row
Rest 2 minutes

*Use your most recent 5k pace

Warm-up
3 rounds, 1 minute at each station:
Box step-ups
Over/under the fence
Groiners, shoulder rolls, etc.

Workout
4 rounds, on a running clock:
0:00-1:00
5 front squats (185/125 lb.)
Max double-unders
1:00-2:00
Rest
2:00-3:00
5 push jerks
Max box jumps (24/20 in.)
3:00-4:00
Rest

Warm-up
3 rounds, increasing weight each round:
10 empty bar deadlifts
5 handstands against wall or leg raises from a box (hips stacked on top of shoulders and wrists)

Workout
5 rounds for time:
9 deadlifts (225/155 lb.)
9 handstand push-ups
200-meter run

Warm-up
500-meter row
2 rounds of Cindy
500-meter row
Build up to a weight for clean and jerk

Workout
20-minute AMRAP:
1 clean and jerk (225/155 lb.)
5 pull-ups
10 push-ups
15 squats

In observance of Labor Day, we will only have one 9 a.m. class. Enjoy the holiday!

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Warm-up
20-15-10-5 reps:
Box step-ups
Kettlebell swings to eye level
*20-second arch hold after each round

Workout
5 rounds for time:
30 box jumps
30 sit-ups
30 kettlebell swings (53/35 lb.)