MONDAY

8
Sep

MONDAY



Ron at Sunday SHRED!

Nice job by the weekend warriors getting in for some good work! Overhead squats on Saturday and some really good push-up and strict pull-up work on Sunday. Love it!

We have Flex on the Beach coming up next weekend. If you’re not competing, come down and root on our Fusion teams! It’s a fun day at the beach.

For Monday, we have 1 rep Squat clean thrusters for strength and then a classic CrossFit combination for the wod. Let’s get in and get this done.



STRENGTH

After warming up, we’ll be spending 15 minutes working up to heavy single

Cluster (Squat Clean Thruster)

1/1/1/1/1



METCON

OPEN/PERFORMANCE

21-15-9

Thrusters (95/65)

Calorie Row

Burpee Over Rower

FITNESS: 75/55