THUR 10.17.19 Bring-A-Friend Day!


Today’s schedule

5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Kyle
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Open Gym- Michael
8:00p: Open 20.2 Live Announcement

Workout of the Day (WOD)

Partner WOD
2 Rounds [20min cap]

50 Plate Hops (45)
45 Seated Partner Twists (30/20)
40 Slam Balls (30/20)
35 Shuttle Sprints (7m)
30 Slam Ball Goblet Squats (30/20)

Post time for the WOD. Ex: 15:20 Rx

And coming tomorrow…


50ft Handstand Walk
18 Toes to bar
12 Dumbbell Front Squats (50’s/35’s)

Post rounds and reps completed in AMRAP. Ex: 4+23 Rx

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