September 2025

20 min AMRAP 2, 4, 6, 8, etc… Dumbbell Deadlifts (70s/50s) Double Tap Burpees 200m Run

3 RFT 20 V-Ups 10 Shoulder to Overhead (115/75) 5 Box Jumps (30″/24″)

Every 2 mins for 10 mins (5 sets): 15/12 Calorie Row / Bike / 200m Run 9 Overhead Squats (135/95) *score time each set

2 Rounds 21 Hang Power Cleans (95/65) 15 Burpees Over Bar -Rest 1 min- 2 Rounds 9 Hang Power Cleans (135/95) 400m Run *score final time

“The Man in the Red Bandana” 19 min AMRAP 5 Thrusters (135/95) 17 Front Rack Reverse Lunges (135/95) 77 Double Unders 200.1m DB/Plate Carry (45/35) Today’s workout is a tribute workout to Welles Crowther, a 24 Year Old Equity Trader, volunteer Fire Fighter and a goodfriend of Matt O’Keefe from Boston College. He worked in

3 RFT 20 Weighted Step-Ups (24″/20″) 20 Box Jumps, Step Down (24″/20″) *70/50lbs total, use various weights.

20 min EMOM 1) 15/12 Calorie Row 2) 1-5 Ring Muscle ups 3) 20-40 Crossover Single / Double-Unders 4) Rest

15 min AMRAP 4-6-8-10-12, etc. Hand Release Push ups Deadlifts (225/155) Ab Mat Sit-ups

7 RFT 21/18 Calorie Machine 12 Toes to Bar 6 Shoulder to Overhead (135/95)

2 RFT 25 Box Jumps, Step Down (24″/20″) 25 Abmat Sit-ups 25 Alternating Dumbbell Hang Cleans (50/35)