MON 10.28.19

Adam K.

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. Ring Pull Ups
4 Rounds Not for Time

8 Strict Ring Pull Ups (Rx+ = Chest to rings)
5 Muscle Up Transition (low rings)
5 Ring Dips

B. 4 Rounds [12min cap]
3 Squat Cleans (205/135)
8 Toes to Bar
10 Alternating DB Snatch (50/35)

Post time for the WOD. Ex: 8:10 Rx.

And coming tomorrow…

AMRAP 20
15/12 Cal Row
8 Pistols
15 Kettlebell Swings (53/35)
8 Kettlebell Facing Burpees

Post rounds and reps for the WOD. Ex: 7+8 Rx.

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