MON 03.11.19

By March 10, 2019 WOD No Comments

Carmen warming up with some box jumps.


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Ring Pull Ups
4 Rounds not for time
8 Strict Ring Pull Ups
5 Muscle Up Transition + Ring Dip (low rings)

B. 4 Rounds
3 Squat Cleans (205/135)
15 Kettle Bell Swings (53/35)
45 Double Unders

Post time to complete the WOD. Ex: 9:10 Rx.

And coming tomorrow...

AMRAP 20
200m Run
10 Alternating DB Snatch (50/35)
8 Toes to Bar
6 Pistols

Post rounds and reps for AMRAP. 200m = 20 reps. Ex:7+32 Rx