WED 11.07.18

By November 6, 2018 WOD No Comments

Down to the Core Workshop with Coach Bri


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. AMRAP 15
200m Run
20 Overhead Plate Lunges
10 Power Snatches (95/65)

B. Push/Pull
4 Rounds NOT for time
8 Bench Press
8/8 Bent Over DB Row
increase weight for each movement each round

Post rounds and reps completed during AMRAP and heaviest weight used in Push/Pull. Ex 3+12 Rx, 175#

And coming tomorrow...

A. 3 Rounds
200m Row
10 Kettle Bell Swings (53/35)
20 Burpees
10 Kettle Bell Swings
200m Run
[Perform each round on the 10min] Rx+ (70/53)

Post time to completed WOD. Ex: 27:33 Rx

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