MON 11.18.19

By November 17, 2019 WOD No Comments

Cary B


Today's schedule

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

Workout of the Day (WOD)

A. Weighted Pull Ups
4 sets of 3

B. AMRAP 10
40 Wallballs (20/14)
30 Snatches (75/55)
20 Burpees Over Bar

Post load for pull ups and rounds for AMRAP. Ex: 55#, 2+20 Rx.


And coming tomorrow...

A. Deadlift
Heavy set of 5 reps

B. 5 Rounds Not For Time
16 Toes to Bar
40ft Handstand Walk

Post load for deadlift. Ex: 385#

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