September 2024

Every 4 minutes for 6 rounds, complete:
40 Double unders MRX Heavy Rope Singles
20 Calorie bike or ski (do 3 of each, alternating) MRX 15 Calories
10 Kettlebell snatches (5 right arm, 5 left arm)

Men: 55#KB Rx+70# 
Women: 35#KB Rx+55# 

“The CrossFit Total”
-10min to Achieve a Max Back Squat
5 Minute transition
-10min to Achieve a Max Strict Press
5 Minute transition
-10min to Achieve a Max Deadlift
Compare to July 10, 2023.

*The athlete may perform a maximum of 3 attempts for each movement.

or

“The Other Total”
-10min to Achieve a Max Clean
5 Minute transition
-10min to Achieve a Max Bench Press
5 Minute transition
-10min to Achieve a Max OHS
Clean is from the ground, power or squat.
Compare to July 10, 2023.

*The athlete may perform a maximum of 3 attempts for each movement.

Rest day

“Jack“
Complete as many rounds as possible in 20 minutes of:
10 Push press 115/80#
10 KB Swings 55/35#
10 Box jumps 24/20″
Compare to November 24, 2020.