Daily WOD – Sep 14, 2021

Ryan M. working through KBS!

Workout of the Day

Complete for time:

  • 2000m run

Immediately into 3 rounds of:

  • 50 air squats
  • 7 ring muscle ups
  • 10 hang power cleans (135/93#)

Record total time.

Time Cap = 25 minutes.

WOD Notes:  Choose a run or row distance that will take less than 12 minutes.  The scale for muscle ups today will be 2 or 3x push ups or jumping muscle ups.  The goal should be to run uncomfortably fast and then move steadily through the work inside.  The muscle ups should take less than 2 minutes/round in order to stay on pace.

Event Notes:

  1. Sunday, Sept 26 we’re hosting the inaugural Peggy Berman Memorial Pull-up Challenge. Additional details here: https://iron-cross-athletics.com/general-announcements/peggy-berman-memorial-pull-up-challenge/
  2. CrossFit Mainline is bringing back the Amazing Race, this November 20. Teams of 4 will complete challenging workouts through-out a one mile course at the Elmwood Park Zoo! Early bird ticket access (20% off) is available to anyone who registers before October 1st. Additional details and to register:  https://www.eventbrite.com/e/the-amazing-race-of-2021-tickets-168968658807

This Post Has One Comment

  1. Steven Marcucio

    I’m in for the amazing race… Need 3 more to join me. Cost is $85 per person through early bird.

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