WED 12.12.18

Holland showing the kip, the pull, the turn over.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Bar Muscle Up
10min to Work on Bar Muscle up

10 min EMOM
Odd: 200m Run
Even: 16 Jump Lunges
-3min Rest-
AMRAP 8
4 Bar Muscle Ups
12 Wall Balls (20/14)
50 Double Unders

Post rounds and reps completed during AMRAP. Ex: 4+1 Rx

And coming tomorrow…

Bring-A-Friend Day
Thunder Buddies
AMRAP 25

500m Row (while partner holds KB’s Farmer Carry style) (53/35’s)
25 Synchro Burpees
25 Synchro Air Squats
500m Row (while partner holds KB’s Farmer Carry style) (53/35’s)
25 Synchro Hand Release Push Ups
25 Synchro Slam Balls (30/20)
1:00 Synchro Plank

Post time to rounds and reps completed during AMRAP. Ex: 2+75 Rx

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