Rhino CrossFit September 28 Through October 3

September 28	September 29
A. Bench Press 3-3-3-3-3 Heavy as possible Pendlay Row 7-7-7-7-7 B. AMRAP 20 1 Rope Climb 15′ 400m run Max reps HSPU	A. Deadlift 1-1-1-1-1 Work to a heavy weight B. “Open 11.1/14.1” AMRAP 10 30 double unders 15 snatches 75/55#
September 30	October 1
A. EMOM 10 2 Power Clean + Clean (advanced use 75+%) B. 6 RFT: 5 thrusters (60% max clean) 10 chest to bar pull-ups *14 min time cap	A. Superset the following: 3×10 strict T2B 3×10 strict pull-up 3×15 band pull-aparts B. “Kelly” 5 rounds for time: 400m run 30 Box Jump 24/20″ 30 Wall Ball 20/24# 10/9′ *30 minute CAP
October 2	October 3
A. OH Squat 10-10-10-10-10 between sets do 0:45 weighted planks 45/35# B. 3 Rounds for Time: 15 KB Goblet Thruster 53/35# 100m KB Goblet run 15 KB Russian Swings 100m KB Goblet run *12 minute CAP	AMRAP 25 One partner is always running 400m 5 rope climbs 15′ 10 burpee box jumps 30″ 15 Wall Ball 20/14# ->12/10′