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9/7/2018; Friday

CrossFit Magnolia – CrossFit

Deadlift (3×8, work up to 8-rep max, ea round inc by 10#)

Metcon (Time)

5 rounds:

6 power cleans (195/135)

3 front squats (same bar)

100m run

Metcon (AMRAP – Reps)

2 min amrap:

ring dips

Scale: push-ups

9/5/2018; Wednesday

CrossFit Magnolia – CrossFit

Back Squat (3×8, work up to 8-rep max, ea round inc by 10#)

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

20 pistols (alternating)

50′ handstand walk

Scale:

40 walking lunges

7 wall climbs

100 situps (Time)

100 situps

9/3/2018; Monday

CrossFit Magnolia – CrossFit

Metcon (AMRAP – Rounds and Reps)

3 rounds:

5 min amrap:

20 goblet squats (53/35)

15 box jumps (24/20)

Rest 2:00

Pick up where you left off after rest for a total rounds and reps for all 3 rounds.

Metcon (Time)

2 mile run

7 rounds of:

7 toes-to-bar

7 power cleans (185/125)