9/2/2019 - Welcome to Labor Day

M-1: 4 Sets (Not For Time)

10 BB Front Rack Box Step ups AHAP (5/side) 0:15-0:30 L-sit Hold on bar

***If they cannot hold L-sit then have them hold knee raise. ***If not knee raise have them do Straight leg sit-ups. *** Hip Crease on Box Step up should be right at or just above 90 degrees. *** Straight torso on box step-ups, if athlete is having to lean forward/really use back leg then have them lower weight M-2: For Time:

21-15-9

DB ""Man Makers"" *400m Run after each set

Option A: (50/35) DB *400m Run

Option B: (35/20) DB *400m Run

Option C: ""plank"" burpee to DB thruster (aka no rows or pushup) *400m Run

Target time: 14:00-18:00 Gear 2.5

*This is meant to be an ABSOLUTE GRINDER. Just keep moving. So weight should not be the limiter. Man Maker- 1 pushup + 1 DB row/ arm + 1 Squat Clean Thruster *https://www.youtube.com/watch?v=iMNnvhg1JcM (DB Man Makers) *For those who can't do pushup have them do knee pushups. "

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Fargo, ND 58104
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ashley@crossfitfargo.com
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