SCHEDULE UPDATE:  We will have our 6, 7, 8, and 9am CrossFit classes on Labor Day, Monday September 2nd.  We will have Open Gym from 6-10am as well.  There will be no evening classes. Mahalo! 

STRENGTH:

#midline  (12 min)

3 Rounds, Not For Time:

7-10 Strict Ring Dips (Scale to 14-20 Bench Dips)

:30 Second Hollow Body Hold or L- Sit on Parralletts (Rx+ L-Sit on Rings)

100 Meter Single Arm Farmers Carry  (Athlete choose load)

WOD:

#cementtruck

On the 5:00 x 5 Rounds:

400 Meter Run (Sub 400m Row or 800m Erg Bike)

15/12 Calorie Assault Bike  (Calorie Row 25/18)

15 Toes to Bar (Scale to Hanging knee raise or Deadbugs)

Looking to be done with each round by 4 minutes.  Looking for at least 1 minute of rest. 

CASHOUT:

For Time: 

750 Meter Ski Erg  (Sub 1k Row or 1600 Bike Erg)

21 Kipping Ring Muscle-ups  (Scale to a number you can complete in 4 minutes or less..can also scale to chest to bar pullups or pullups

750 Meter Ski Erg