Thursday September 9th

“CHRISTINE”

INTENDED STIMULUS

1.) Finish the workout between 10:00-15:00 (Advanced athletes should push closer to 10:00).
2.)  Athletes should be able to complete 7+ reps with the deadlift weight they chose.
3.) Faster times should push harder than they want to on the rower.

RX

3 Rounds For Time:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps (20”)

LEVEL 2

3 Rounds For Time:
500/400m Row
12 Deadlifts (135/95#)
21 Box Jumps (20”)

LEVEL 1

3 Rounds For Time:
400/300m Row
12 Deadlifts (95/65#)
21 Box Step Overs (20”)

SKILL WORK

AMRAP 3:
Max Weighted Step-ups

STRETCHING

2 Sets:
1 min Hamstring / Side
1 min Snow Angels on Foam Roller

WHITE BOARD BRIEF

Target Time | 10:00-15:00, with faster athletes pushing closer to 10:00.
• Today’s workout is a classic CrossFit benchmark. If you have completed this workout before, it would be very helpful to look up your previous score(s). If you have previously completed this workout as Rx’d, look to push for a faster time. However, if you scaled it last time, look to PR by making those scaling options more challenging if you are able.
• A round in today’s workout should not take more than 4:30. At the end of round one, if you are pushing close to or past this time, we will look to scale mid-workout. The goal is to have our workout dialed in before we start.
• The weight on the deadlift should feel moderately heavy. This means some athletes may be able to push to go unbroken through these reps while others should be able to perform at least 7+ reps with the weight
they choose.