Labor Day Weekend Schedule:
Saturday, 9/5: Normal schedule (8:00am and 9:00am WODs, 10:00am CrossFit Kids) [NOTE: Capital Affiliate League will NOT be held at Inner Loop on Saturday afternoon as originally planned]
Monday, 9/7: 9:00am and 6:30pm WODs ONLY
Strength
Deadlift (5×3 @ same weight)
warm-up 3×3 ascending weight
Linear progression – add weight from last week. [If first week on progression, start at no more than 60% of 1RM.]
Conditioning
EMOM for 18 mins (6 rounds of the following):
1) Turkish get-ups – 1 per side
2) Sled push down & back (full length)
3) 12 ball slams (full extension above head!)
Record KB weight