Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A. For Time: 9-15-21-28 Wallballs Pull Ups B. Accessory Work: (not for time) 200 Meter Sandbag Carry (60/40) 20 Russian Twists with Bumper Plate (25/15)

A. For Time: 9-15-21-28 Wallballs Pull Ups B. Accessory Work: (not for time) 200 Meter Sandbag Carry (60/40) 20 Russian Twists with Bumper Plate (25/15)

A. Bench Press 4×4 B. Six Rounds for Time: 6 Handstand Push-Ups 6 Power Cleans (185/125)

A. Row 500meters Rest 1 Minute Run 400meters *Three Rounds for Total Time including Rest B. 9-15-21 Burpees Kettlebell Swings (53/35) C. Sign up for

A. Back Squat 1-1-1-1-1-1 Time for a new 1 Rep Max! B. As many rounds as possible in fifteen minutes of: 8 Alternating Single Arm

A. AMRAP in 10:00 5 Chest to Bar Pullups 10 Burpee Box Jump Overs (24/20) Rest 5 mins AMRAP in 10:00 10 Russian Kettlebell Swings

A. Every Minute on the Minute for Twelve Minutes: Min 1: 6 Toes to Bar Min 2: 2 Power Clean & Jerk * Scale movements

A. Bench Press 5×5 B. As Many Rounds as Possible in Nine Minutes of: 2 Muscle UPS (Ring or Bar) 15 Air Squats C. Barbell

A. Bench Press 5×5 B. As Many Rounds as Possible in Nine Minutes of: 2 Muscle UPS (Ring or Bar) 15 Air Squats C. Barbell

A. For Time: 1,000 meter Row 20 GHD Sit Ups 30 Burpees 40 Deadlifts (185/125) 30 Burpees 20 GHD Sit Ups 800 meter Run *30:00

A. Back Squat 2-2-2-2 Aim for 100% old 1RM B. “Karen’s Evil Sister” 75 Wallballs 75 Double Unders 75 Wallballs 75 Double Unders C. Sign

A. Handstand Push Up Progression & Scaling B. Seven Rounds for Time: 4 Handstand Push Ups 8 Box Jumps (30/24) 200 Meter Run 22:00 Minutes

A. 3 Rounds for time: 15 Power Cleans (115/75) 45 Double-unders 15 Push Jerks (115/75) 45 Double-unders   B. Barbell Club Mid hang Snatch- WORK

A. Every Three Minutes for Thirty Minutes: 1 Hang Power Snatch 2 Overhead Squats 1 Hang Full Snatch 2 Overhead Squats 1 Full Snatch *Does

A.  Two Rounds for Time: 400 meter Run 21 Kettlebell Swings (53/35) 12 Pull Ups *Rest 5 minutes, then repeat. B.  Banded 5-Way Shoulder Stretch

A.  Power Clean 3-3-3-3 B.  Two Rounds for Time: 12 Deadlifts (205/145) 1 Rope Climb 9 Hang Power Cleans (205/145) 1 Rope Climb 6 Push

A.  Back Squat 3-3-3-3-3 B.  Partner WOD Time Cap: 20 Minutes Run 400 meters + Row 400 meters (both partners) 40 Air Squats 40 Sit

* Join us at the gym for Friday Night Lights. Party starts at 7pm. And our friends at lululemon Perimeter will be there to party

A. Every Minute on the Minute for Ten Minutes (Odd/Even) 10 Barbell Lunges from Rack (135/95) 8 GHD Sit Ups B. As Many Rounds as

A. Hang Power Snatch+Hang Squat Snatch (1+1) 6 Working Sets B. Seven Rounds for Time: 7 Pull Ups 7 Push Ups 7 Snatch Grip Deadlifts

A. Back Squat 4-4-4-4 Aim for 90% B. Three Rounds for Time: 20 Unbroken Wall Balls Run 600 Meters Rx= each tound must be unbroken

A. Push Press 6-6-6-6-6 B. As Many Rounds as Possible in Fourteen Minutes: 6 Clean & Jerk (155/105) 12 Box Jumps(24/20) C. Barbell Club Meets

A. For time with one running clock: 7 rounds: 1 Rope Climb 5 Hang Power Cleans (155/105) 20 Sit-ups Then, 1 mile run   B.

Please join us at the gym Friday evening at 7:00pm as Rev Coffee will be our featured vendor this week!   A. WOD Prep (Handstand