8:30 AM CrossFit
“Chattahoochee” TO2
15 Min AMRAP
4 RMU or 20 Synchro Air Squats
10 HSPU or 4 Wall Walks
16 KB Swings 53/35
Rest 5 minutes
15 Min AMRAP
20 Cal Bike
20 pull-ups
20 push-ups
50ft DBL DB front rack lunge 35’s/25’s
6:30 AM Comp Class
“Chattahoochee” TO2
20 Min AMRAP
4 RMU or 20 Synchro Air Squats
10 HSPU or 4 Wall Walks
16 KB Swings 72/53
Rest 5 minutes
20 Min AMRAP
20 Cal Bike
20 pull-ups
20 push-ups
50ft DBL DB front rack lunge 50/35
LIVE LONG AND PROSPER Buy in: 100 Double Unders 3 Rounds 10 Overhead Squats (95/65) 10 Bar Facing Burpees -rest 3 minutes- Buy in: 30 Overhead Squats (95/65) 3 Rounds 10 Bar Facing Burpees 50 Double U
“ZANGIEF” 6:30 Comp Class Teams of 2 20 min AMRAP 80 Calorie Row 60 Wallballs 20/14 40 Back Squats (from the ground) 135/95 20 Chest-to-Bar Pull-ups -rest 5 mins- 20 min AMRAP 50 cal bike 50ft handst
ACAI 24 minute EMOM Minutes 1 & 2: 90 Sec Bike/Row @ 55-65% Minute 3: 20 Toes to bar Minutes 4 & 5: AMRAP 5 Power Snatch (155/105) + 5 Overhead Squats (155/105) + 10 Bar Facing Burpees Minute 6: REST