WED 03.11.20

By March 10, 2020 WOD No Comments

Liza and Hailey


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. Ring Pull Ups
4 Rounds Not for Time
8 Strict Ring Pull Ups
5 Muscle Up Transition + Ring Dip (low rings)

B. EMOM 21
25 Air Squats
15 Med Ball Sit Ups (20/14)
30 sec Handstand Hold

Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.



And coming tomorrow...

A. Deadlift Singles
3 x 3 @ 83% of 1 RM. Rest 20 secs between each rep
Rest 4 minutes between each set.

3 Rounds For Time [17min cap]
500m Row
30 Toes to Bar
25 Deficit Push Ups (3/2")

Post load for deadlift and time for the WOD. Ex: 410#, 12:10 Rx.


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