Week 9-8-25
Monday
9/8
CFR Litmus test #1
Minutes 00:00-8:00
8 minutes to build to a heavy single thruster
+
minutes 13:00-28:00
15 minute AMRAP
Run 200m
15 thrusters @ 95#/65#
10 barfacing burpees
Essentials
A. 12 minute EMOM
Minutes 1: 8 DB push press + OH shuttle walk 50ft
Minute 2: L-sit :15-:30
Minute 3: max ring rows in :30
B. 21-18-15-12 for time
Kettlebell swings
Goblet squats
Hand release push-ups
*attempt using a heavier KB than usual