miki

Happy Labor Day GCF Family! The CrossFit Open 21.1 With a 15min cap, perform the following: 1, 3, 6, 9, 15, 21 Wall Walks 10, 30, 60, 90, 150, 210 Double Unders “Only the wisest and stupidest of men never change.” – Confucius

Every 3m – 6rds: 8 Weighted Lunge Steps 10 S2O (same weight if able) 12 C2B Pull-ups Rest in remaining time “Hope is such a bait, it covers any hook.” – Oliver Goldsmith

AMRAP 10 Renegade Rows – 2, 4, 6, 8… *Sled Push after each set **Rest 2m AMRAP 10 Sandbag OTS – 1, 2, 3, 4… *10 Push-ups after each set “The best way out is always through.” – Robert Frost

FSQ 5×3 Then, For time: 21, 15, 9 Deadlift Wall Ball Box Jump “Freedom is not enough.” – Lyndon B. Johnson

EMOTM 8 2 HSN Build by feel Then, 5rds for max meters/calories & reps: 1m Max meters or calories 1m Max HPSN 1m Rest “You can always, always give something, even if it is only kindness.” – Anne Frank

10rds for total time: 10/8 Calories 6 Burpee Pull-ups 24 Double Unders 1m Rest “The only way to have a friend is to be one.” – Ralph Waldo Emerson

AMRAP 15 3, 6, 9, 12… Burpee BJO Deadlift Then, 10rds – 30s ON/30s OFF Weighted Planks “If fear is cultivated it will become stronger, if faith is cultivated it will achieve mastery.” – John Paul Jones

EMOTM 21 Min 1 – 16/11 Calories Min 2 – 7 OHSQ Min 3 – 14 T2B “The question isn’t who is going to let me; it’s who is going to stop me.” – Ayn Rand

For max distance or calories! 5rds – 1:40m ON/:20s OFF *Rest 2m 4rds – 1:40m ON/:20s OFF *Bike, Ski, Row or Run – pick one “Hitch your wagon to a star.” – Ralph Waldo Emerson

3m ON/1m OFF – 5rds 3 PCL 6 Pull-ups 20 Double Unders *Pick up where you leave off – score total rounds/reps “It’s the friends you can call up at 4am that matter.” – Marlene Dietrich