MON 07.13.15 CFM Movie Screening for ANT-MAN!

Be Big! CFMers on Saturday for the ANT-MAN WOD.

Be Big! CFMers on Saturday for the ANT-MAN WOD.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Richard
7:30pm: ANT-MAN Screening for CrossFit Midtown. Details click here.

Workout of the Day (WOD)

A. Deadlift: In 16 minutes work up to a 5 rep max.

B. 6 Rounds: (40 seconds work : 20 seconds rest)
Row for Cal
Air Squat

Post load for Deadlift, total cal and total wallballs: 415#, 125, 180

And coming tomorrow…

A. 10 minutes every minute on the minute (EMOM)
2 Hang Power Snatch (75% of 1 rep max)

B. Teams of 2:
5 Rounds for Time [14 minute Time Cap]

10 Hang Power Snatch (m = 75/95, w = 55/65)
10 Box Jumps Overs (24/20”)

Rounds and reps are individual totals. Each team has one barbell and one box. Both athletes may be working at the same time on snatch and jumps. Time is finished when both partners have finished 5 rounds.

Post load for Snatch. Post time to finish WOD. If time capped post total reps (20 reps per round). Ex: 165, 6:55 Rx+

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