Happy Labor Day!
Labor Day Schedule:
CrossFit: 7, 8 and 9 AM
Burn: 8 AM
High Fitness: 7:30 PM

CrossFit Partner Workout
“LABOR”
1000 Meter Row
100 Double Unders (Each)
90 KB Swings 53/35
80 Sit-ups
70 KB Goblet Squats
60 Hang Power Snatches 75/55
50 D-Balls over the Shoulder 70/50
40 Front Rack Lunges 95/65
300 Meter D-ball Carry 70/50 (one carries, one runs alongside, switch when needed)
20 Pull-ups
10 Bear Complexes 115/85
1000 Meter Row

*Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Burn Workout

EMOM 20 minutes
Min 1- 8 alt. single arm DB hang clean to push-press
Min 2- 20 Seesaw Boat Pose
Min 3 – 10 plyo jump squat to Box
Min 4 – 5 Renegade rows to T-stand & push-up
Min 5 – 45 sec Skaters
Rest 5 min
core
Tabata
1- Right Side plank hip dip and crunch
2- Left Side plank hip dip and crunch
3. Side Wipers
4. Leg Side plank pendulum
5. Leg Single Leg V-ups
6. Alt Bird Dogs

At-Home YouTube Workout: https://youtu.be/IddJcLY3J8c
AMRAP 18:
50 Single Dumbbell Goblet Thrusters
40 Over-and-Back Hops Over Dumbbells
30 Double Dumbbell Deadlifts
20 Double Dumbbell Push Presses
10 Double Dumbbell Renegade Rows