Back Squat 1×2
Back Squat:
– Heavy 2 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *

Affiliate Version of “Pig Chipper”
For time
5 Sandbag Cleans (150/100) (OR 5 Power Cleans (205/135))
15 Chest to bar Pull Ups
25 Toes to Bar
50 Wall Balls (20/14)
25 Toes to Bar
15 Chest to bar Pull Ups
5 Sandbag Cleans (150/100) (OR 5 Power Cleans (205/135))

L2: SBC’s 100/50(PC’s 135/95), Pull-ups, TAHAP, WB 14/10
L1: SBC’s 50/30(PC’s 95/65), Ring Rows, Knee Raises, WB 10/8

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.


-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.