Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A. Bench Press 2-2-2-2-2 B. For Time: 21-18-15-12-9-6-3 Wallballs Burpees

A. Supine Ring Rows 5×10 B. For Time: 15-12-9 KB Swing Front Rack Lunge 2 Minute Rest 9,6,3 (AHAP) Hang Power Snatch 200Meter Run Between

A. Clean+Strict Press 5x(1+3) B. For Time 200 Meter Run 20 Pistols 400 Meter Run 40 Goblet Squats 600 Meter Run 60 Push Ups 800

A. Overhead Walking Lunges 5×10 B. 12 Minute Ascending Ladder Deadlift Knee to Elbow Box Jump 1,2,3… C. Sign up for Dr. Kristin’s Sports Chiropractic

A. Backsquat 1-1-1-1-1 B. “Fran” 21-15-9 Thrusters Pull Ups C. Please RSVP via MindBody for Barbell Club!

A. Run a 5k or Row a 5k. The run route will be posted at the gym! B. RSVP for Barbell Club via MindBody Online!

A. Bulgarian Split Squats 5 x 10 B. 10-9-8-7-6-5-4-3-2-1 reps of Wallball Shots Sit Ups Calories Rowed

A.  Push Press 5 x 2 B.  EMOM 7:00 Minutes Snatch Pull + Hang Power Snatch (1+2) C.  8:00 Minute AMRAP 20 Double Unders 5

A.  Underhand Barbell Bent Over Row 5×5 B.  “Belle” For Time: Run 1200 meters 20 Pull Ups Run 800 meters 20 Russian Kettlebell Swings Run

A.  Front Squat 5×2 B. “Gaston” AMRAP in 14:00 Minutes 6 Power Clean and Press 10 Goblet Squats C.  Sign up for Dr. Kristin’s Sports

A.  Deadlift (hands stay on bar) 3-3-3-3-3 B.  3 Rounds for Time 30 Overhead Lunges 15 V-Ups 50 Double Unders C.  Please RSVP via MindBody

A.  Bench Press 6×2 B.   “Dodgy Dave” For time: 800 Meter Run 3 Rounds 60 Sit Ups 40 Air Squats 20 Lunges 10 Ring Dips

A.  Back Squat 2-2-2-2-2 B.  3 Rounds for Time 20 Deadlifts 20 Wall Balls 40 Meter Bear Crawl C.  Rowing Fundamentals meets at 6:30pm with

A.  Tabata Hollow Holds B.  7 minute AMRAP 7 Kettlebell Swings 3 HSPU 2 Minute Rest 7 minute AMRAP 7 Chest to Bar Pull Ups

A.  Barbell Supine Rows 5×8 B.  21-15-9 Push Press Burpees Cash out with a 2minute Plank Plank may be broken up as needed, but keep

A.  Front Rack Box Step Ups 5×10 (5 each leg) B.  17 Minute Time Cap 1 Mile Run Remaining Time Max Reps Squat Clean Score

A.  Power Snatch 5 X 2 B.  As many rounds as possible in 20 minutes of the following.  Work for 1 minute straight then 1

Congrats to Emanuel, Erik, Meg, and Eric for a 1st place finish in this weekend’s SuperTeam CrossFit Comp! A.  Good Mornings 5×5 B.  5 Rounds

“Bruck“ Four rounds for time of: Run 400 meters 185 pound Back squat, 24 reps 135 pound Jerk, 24 reps U.S. Coast Guard Petty Officer

A.  Barbell Row 5×5 B.  3 Rounds for Reps       1 Minute Max Toes to Bar       1 Minute Max Kettle

A.  Bench Press 5×3 B.  10 Minute AMRAP       5 Push Ups       10 Sit Ups       20 Double

A.  Front Squat 3-3-3-3-3 B.  20Minute AMRAP 200m Run 10 Wall Balls 10 Box Jumps  

A.  Deadlift 5×3 B.  21-15-9       Power Clean       Pull Ups       Burpee Over Bar C. Sign up for