9.30.25 THE ELEVATOR

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Stand Firm CrossFit gear is finally here!  

WARM UP
Ride or Row for 3 Min
2 Rds of:
8 Jumping Air Squats
8 V Ups
8 Slammers
15 Foot Duck Walk (Hands Over Head)

STRENGTH
Overhead Squat
8@50%, 6@60%, 4@65% 3(3)@70-75%

WOD
Guess the Guest Programmer and your coach will do 10 burpees
THE ELEVATOR

12 min AMRAP

12 wall balls (20/14)
9 box jumps (24/20)
6 angel press (50/35)
3 wall walks

ICING
4 Full Turkish Get Ups 2 Left 2 Right 
20 VMO Squats