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

Affiliate Version of “Intervals”
2 sets:
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
-rest until 10:00, perform second set reversed-

L2: Box 20/14; 24/20, 12/9 Cal Row
L1: Box 14/10; 20/14, 9/6 Cal Row

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.