MON 11.25.19

By November 24, 2019 WOD No Comments

Billy


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
2-2-2-2-2

B. 3 Rounds [15min cap]
32 Mixed Rack Suitcase DB Lunges (50/35’s)
1 Minute L-sit Hold
60 Double Unders

Post load for pull ups and time for the WOD. Ex: 85#, 10:34 Rx.


And coming tomorrow...

AMRAP 5
4 Power Cleans (155/105)
3 Push Jerks
2 Rope Climbs**
-Rest 5min-
AMRAP 5
4 Power Cleans (155/105)
3 Push Jerks
2 Rope Climbs**

**All athletes must wear long socks or pants to protect their shins when climbing rope.

Post total reps completed. Ex: 68 Rx

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