Tamalpais CrossFit WOD September 3 2021

• Monday Sept 6th- Labor Day Schedule: 7:00, 8:15 & 9:30am Classes!
• We are moving to 171 3rd Street on Sept. 11th & 12th with the first class being on Monday Sept 13th at 5am!!

[COMPETE]
AMRAP 10:
15/12 Calorie Row or 200m Run
9 Strict Handstand Push-ups

[Rest 5 Minutes]

AMRAP 10:
15/12 Calorie Row or 200m Run
9 Deadlifts 185/275 M135/205

Score = Sum total of rounds and reps accumulated for each AMRAP

[TRAIN]
AMRAP 10:
15/12 Calorie Row or 200m Run
9 DB Strict Press 35/50 M25/40

[Rest 5 Minutes]

AMRAP 10:
15/12 Calorie Row or 200m Run
9 Deadlifts 185/275 M135/205

[SWEAT]
AMRAP 10:
15/12 Calorie Row or 200m Run
9 DB Strict Press 25/35 M20/30

[Rest 5 Minutes]

AMRAP 10:
15/12 Calorie Row or 200m Run
9 Deadlifts 135/185 M95/140

AFTER PARTY
RING DIP:[BASED ON MAX UNBROKEN SET]
If you have …5 Unbroken: 4-3-3-2-1
10 Unbroken: 9-8-7-6-5
15 Unbroken: 12-10-8-6-4
20 Unbroken: 18-15-12-8-4
25 Unbroken: 20-16-12-8-4

AT HOME
AMRAP 10:
200m Run
9 Strict Handstand Push-ups

[Rest 5 Minutes]

AMRAP 10:
200m Run
9 Double Dumbbell Deadlifts 35/50 M25/40

EQUIPMENT-FREE
AMRAP 10:
200m Run
9 Strict Handstand Push-ups

[Rest 5 Minutes]

AMRAP 10:
200m Run
9 Glute Bridges