Warm-Up:
Coach’s choice

WOD prep:
Prep the plate ground to overhead

WOD:
Trident AMRAP 30
Teams of 3 (two people work while one rests)
6 Burpees to plate
9 Plate ground to overhead (45,35)
12 Ab-mat sit-ups

*15/10 Calories on the bike (Calories will accumulate, do not reset the computer)

*At 3,2,1 go
Athlete 1 will complete a full round of the triplet.
Athlete 2 will rest.
Athlete 3 will complete the calories on the bike.

*Once athlete 1 is done with the triplet,
Athlete 2 will complete a full round of the triplet.
Athlete 3 will rest after the bike.
Athlete 1 will complete the calories on the bike.

*Once athlete 2 is done with the triplet
Athlete 3 will complete a full round of the triplet
Athlete 1 will rest 
Athlete 2 will complete the calories on the bike.

*Continue this rotation for the entire AMRAP 30.
*The score for this WOD is total calories accumulated on the bike and total rounds of the triplet.

Post WOD:
Agile 8

CFS Brief:
Day 20 WLC

Double Under Seminar
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.

The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)

Date: Saturday, September 14, 2019
Time: 2:30pm – 4:45pm 
Cost: $65
Registration is limited to 15 and only open to CFS members

Link to the event flyer

Link to Registration