September 2022

“Mr. Burns”
9 Rounds for time of: 
11 Overhead squats 95/65# MRX 75/55#
11 Pull-ups
11 Push-ups
Compare to September 10, 2011.

For time: 
21 Calorie Bike, Row or Ski
21 Box Jumps 24/20” MRX 20/18”
21 Calorie Bike, Row or Ski
21 Box Jumps
21 Calorie Bike, Row or Ski
21 Box Jumps
15 Calorie Bike, Row or Ski
15 Box Jumps
15 Calorie Bike, Row or Ski
15 Box Jumps
15 Calorie Bike, Row or Ski
15 Box Jumps
9 Calorie Bike, Row or Ski
9 Box Jumps
9 Calorie Bike, Row or Ski
9 Box Jumps
9 Calorie Bike, Row or Ski
9 Box Jumps
*Pick order of machines but do one of each for the 21’s, 15’s & 9’s.

AMRAP in 20 minutes of:
10 Deadlifts 75/55#
8 Hang Power Cleans
6 Strict Press MRX Push Press

2022 Age-Group Quarterfinal Workout 1
3 rounds for time of: 
20 T2B MRX Toes thru Rings, V-ups or Sit-ups (athletes choice)
20 Alternating Dumbbell Snatches 50/35# Rx+70/50#DB MRX 40/25#
*Rx+ is load for AGQ WOD#1

Complete as many rounds as possible in 15 minutes of:
50’ Handstand Walk or 100’ Bear Crawl
50’ Broad Jump or 100’ DB, KB or D-Ball Carry
50’ Walking Lunge