10 Sets (1 set every 2:30)
200m Run (together)
10 Toes to Bar (Partner 1)/ 10 V-Ups (Partner 2)- Alternate each round
6 Sandbag Cleans (150/100) (Or 6 Power Cleans (185/125) Split

Option 1: Gymnastics Skill Work
Toes to Bar: Week 6 Day 2
Last day of the cycle!

Advanced & Intermediate: 1 minute of max Kipping Toes To Bar
Beginner: 1 minute of max Kipping Knee Raises
–rest 2 minutes-
Then complete 40% of your max number [not unbroken]

Score is reps completed in the 1 minute test

Option 2: Mayhem Mini-Pump – Back and Biceps
4 Rounds

10 Strict Pullups @ moderate weight – maintain quality
10 Double DB Standing Bent Over Row @ Moderate weight – maintain control and quality
10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

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.