Clean & Jerk 10×1
10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *

Affiliate Version of “Echo Thruster Final”
21/16 Calorie Assault Bike (or 16/14 Echo)
21 Thrusters (75/55)
18/14 Calorie Assault Bike (or 14/12 Echo)
18 Thrusters (95/65)
15/12 Calorie Assault Bike (or 12/10 Echo)
15 Thrusters (115/80)
75ft Front rack Walking Lunge (115/80)

L2: Ass. Bike 16/12, 14/10, 12/9(Echo 14/12, 12/10, 10/8)
Thrusters, 55/35, 65/45, 75/55
L1: Ass. Bike 12/10, 10/8, 9/7(Echo 12/10, 10/8, 8/6)
Thrusters/Lunge @ Light weight

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.