Thursday

**CrossFit Gambit will have a normal class schedule this Saturday and Sunday. However on Monday, September 7th we will only have two classes 9:00 am and 10:00 am. All other classes will be canceled for the holiday**


A.) Weightlifting
Power Clean (10-14 rep max)
Warm-up Sets
5 @ 60-65%
5 @ 65-70%
4 @ 70-75%
3 @ 75-80%

B.) Metcon
400 Meter Walking Lunge

Wednesday

A.) Metcon
EMOM for 10 Minutes
1. 10 Pull-ups
2. 10 Knees to Elbows

B.) Metcon
4 Rounds for Time
1 Mile on the Assault Bike
3 Minute Rest

Tuesday

A.) Skill
Max Height Box Jump
Every 30 Seconds 20×1

B.) For Time:
1k Row
50 Lunges
30 Ring Dips
20 Sumo Deadlift High Pull (95/65)

Monday

A.) Metcon
EMOM for 21 Minutes
1. 25 Air Squats
2. 15 Back Extensions
3. 30 Double Unders

*Bonus Round
1 Minute Max Effort Push-ups

711 Soulard St. St. Louis, MO 63104

 info@crossfitgambit.com

 

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