Sônz Exercise ▪ Midtown Atlanta, GA

10-9-8-7-6-5-4-3-2-1


Front Squat (#95- M, #65- W)
Frog Hop Burpees
DB Thrusters (25#/35#)

400 meter after odd rounds (outside)

The date is September 13th at 9:00am and CrossFit North Fulton will be the host. The workout will be Fight Gone Bad.

There will be a small charge to compete, the cost is $15.00. This will get you in AND a shirt!

Please follow the link and sign up, we want lots of folks to come out and participate!

“Partners in Pain”

100 Wall Ball
100 Pull-Ups
100 Box Jumps
100 Sit-ups
100 Kettle Swings

One partner starts on the exercise and the other rows a 200m row or .13 on cardio machine. When the runner returns he/she picks up the rep count and the other person starts their 200m Row/cardio. This cycle continues until the 100 reps is complete and then its on to the next exercise until the entire WOD is done.

3 Rounds for Time of:

21 Kettle Swings (M:55#,W:35#)
15 Knees to Elbows
9 Power Cleans (M:115#,W:65#)
400 Meter Run (outside)

For Time:

10 burpees
1 400 meter run
10 burpees
2 rope climbs
10 burpees
3 Suicides
10 burpees
4 Slam Balls
10 burpees
5 Pull ups
10 burpees
6 Thrusters
10 burpees
7 HSPU
10 burpees
8 Calories on the Rower
10 burpees
9 Box Hops
10 burpees