THUR 10.31.19


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 20.4 Live Announcement

Workout of the Day (WOD)

A. Push/Pull
4 Rounds Not for time

10/10 Single Arm DB Bench Press
8 Pull Ups
6/6 Single Arm DB Bent Over Row

B. 21-18-15-12-9-6-3 (Goal 9-12min)
Russian Kettlebell Swings (70/53)
Each Round Complete:
15 Sit Ups
33 Double Unders Each Round

Post time for the WOD. Ex: 10:15 Rx.

And coming tomorrow…


6 Hang Power Cleans (155/105)
20 Wallballs (20/14 to 10/9ft)
3-6-9-12-15-.. Ring Muscle Ups ascending reps each round

Post rounds and reps completed in AMRAP. Ex: 4+36 Rx

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