WED 03.04.20

By March 3, 2020 WOD No Comments

Yay burpees!!


Today's schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
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. Muscle Up
10 minutes to work on strict muscle up transitions

B. Star-Lord
AMRAP 20

200 Double Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14)
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle Ups

Post reps for the AMRAP. Ex: 494 Rx.


And coming tomorrow...

A. Handstand Walk: In 10 minutes practice HS Walk progressions

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: Dumbbell Curl + Arnold Press
Min 2: Pistols
Min 3: Cal Bike/Row/Ski/Row
Min 4: GHD Sit Ups / Straight Leg Sit Ups

Score total cal. Ex: 72 Rx.

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