Monday, Sep 9, 2019
Cash Out
Three sets of:

Banded Glute Bridges x 30 reps
Banded Leg Curls x 30 reps

Back Squat (20X1) 65%

7 x 5

rest :60sec b/w sets

Three Sets of:
Assault Bike x 30 seconds
Static Hang x 30 seconds
Banded Good Mornings x 30 seconds
Rest 30 seconds

2 sets:

5 Kang Squats
5 jumping squats
5 back squats

“CrossFit Games Open Event 16.3”

Complete as many rounds and reps as possible in 7 minutes of:

10 DB Snatches (50/35 lbs)
3 Bar Muscle-Ups

Rest until the running clock reaches 14:00, and then…

For time:
50 Calories of Rowing
40 Box Jump Overs (24″/20″)*
30 Slam Balls

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