With the family that has visited my house lately, we have had more CrossFitters in our house than we usually do. And some of you should know that when Lydia visits, she shares what their gym does with me. So this week is her gift to me, “with love from Iowa”. I hope we all enjoy it, but we don’t want to move there. It might be warm now, but winter is coming.

MONDAY 8-30-21
2 Rounds for reps*:
AMRAP in 3:00
100' Front Rack Lunges DBx2 (50,35)
Max effort Pull-ups
Rest 1:00
AMRAP in 3:00
100' Bear Crawl (Handstand Walk)
Max effort Toes-2-Bar
Rest 2:00
* Pull-ups and Toes-2-Bar reps are your score

TUESDAY 8-31-21
Strength WOD: Power Clean (5x3)
For time:
30 Power Snatches (115,75)
30 Overhead Squats
30 Bar Facing Burpees

AMRAP in 15:00
5 Hand Release Push-ups
10 Pistols (Goblet step back Lunges)
15 GHD Sit-ups

For time:
9 Box Jump Overs (24,20)
18 Shoulder-2-Overhead (95,65)
12 Box Jump Overs
15 Shoulder-2-Overhead (115,75)
15 Box Jump Overs
12 Shoulder-2-Overhead (135,95)
18 Box Jump Overs
9 Shoulder-2-Overhead (155,105)

FRIDAY 9-3-21
3 Rounds for time:
500 meter Row
30 Russian KB Swings (53,35)
200 meter Farmers Carry (100 m/arm)
30 Goblet Step-ups (24,20) 

Open Gym at 8am and 9am

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