MON 10.14.19


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. Max HSPU (Rx+ = strict)

B. Max Toes to bar

C. EMOM 15
Min 1 – 6 Handstand Push Ups (Rx+ = strict)
Min 2 – 10 Single Leg KB Deadlift (5/5)
Min 3 – 10 Toes to Bar

D. Team WOD
6 minutes Max Cal Row and Max Cal Bike
– 2 minute rest –
6 minutes Max Cal Row and Max Cal Ski Erg

Post total cal from team WOD for each AMRAP. Ex: 256, 228 Rx

And coming tomorrow…

A. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions

B. E4MOM for 16min
200m Run
50 Double Unders
5 Ring Muscle Ups

Score is slowest round completed

Record time to complete slowest round Ex: 2:32 Rx

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