TUES 11.05.19

By November 4, 2019 WOD, Yoga No Comments

Ester


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. 4 Rounds Not For Time
25/20 Cal Row
8 Overhead Squats (60% 1 RM)

B. EMOM 10
Min 1 - 6-10 Ring Rows
Min 2 - 10-20 Weighted Straight Leg Sit Ups

Post load for overhead squat. Ex: 125#


And coming tomorrow...

A. Back Squat
4-4-4-4-4
Work to a Heavy set of 4

B. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 DB facing Burpees

Post load for squat and rounds for AMRAP. Ex: 325#, 5+25 Rx.

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