Tamalpais CrossFit WOD September 17 2025

STRENGTH – Clean & Jerk Complex:
Clean + Front Squat + Split Jerk (Or Push Jerk) (4×2 @ 75-80%)
– Focus: Strong catch, tight front rack, aggressive split.

Post: 3 sets of 10 Seated Single Arm Rows with Band (each side)

GRIZZLY– 21-15-9-9
Thrusters 65/95 M55/85
Lateral Burpees over the Bar

KODIAK-21-15-9-9
Thrusters 55/75 M45/65
Lateral Burpees over the Bar

POLAR- 15-12-9-6
Dumbbell Thrusters (light)
Up Downs

MOBILITY – Quad Foam Rolling 4×5
20x 90/90 Rotations
20x Scorpion Kicks (each side)
DB Tricep Stretch 1 Minute (each side)