WED 11.20.19

By November 19, 2019 WOD No Comments

Amy


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: Open Gym- Michael

Workout of the Day (WOD)

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
567m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35)
10 Alternating DB Box Step Ups (24/20)

Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.


And coming tomorrow... Bring-A-Friend Day!!

A. Hang Power Clean
2-2-2-2

B. Partner WOD
AMRAP 16
60/48 Calorie Row
50 Sit Ups
40 Medball Passes 6ft (20/14)
30 Hang Power Cleans (60% A.)

Post rounds for AMRAP and weight for clean. Ex: 2+24, 135# Rx.


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