MON 12.09.19

By December 8, 2019 WOD No Comments

Row or Row Not! #yoda #feeltheforce


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)

5 Rounds For Time
21 Dumbbell Thrusters (35/20)
15 Toes-To-Bar
9 Burpee Box Jump Overs (30/24")

Post time for the WOD. Ex: 14:21 Rx.


And coming tomorrow...

A. Overhead Squat
4-4-4-4-4

B. AMRAP 8
30 Double Unders
12 Slam Balls (20/15)
9 Push Ups

Post load for squat and rounds for the AMRAP. Ex: 215#, 6+20 Rx

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