September 2025 – CROSSFIT EAST

Tuesday 20250930

3 rounds

21 Deadlift

21 Pushups

21 Box Jump

3 Rounds

250 Meter Row

15 Bar Thrusters

10 Toes to Bar

Complete as many rounds as possible in 20 minutes:

10 strict pull-ups
25-feet of weighted lunges
50 double-unders
25-feet of weighted lunges

Men hold 35-lb dumbbells for the lunge
Women hold 25-lb dumbbells for the lunge

Deadlift 5-5-5-5-5 reps

Additionally, practice L-sits for 20 minutes.

5 rounds for time:

Bike 15 calories
15 front squats

30 wall balls
30 sit-ups
Run 400 meters

Complete as many rounds as possible in 7 minutes of:

8 double unders-unders
4 thrusters

Bench press 5-5-3-3-3-1-1-1-1 reps

Additionally, practice scales or balance drills for 20 minutes.

Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.

Deadlift 5-5-3-3-3-1-1-1-1 reps

15 hang squat cleans
15 push-ups