We are able to keep our website for about 2 months until David and I figure out everything CrossFit. If you would like to contribute periodically for our programming and website and keeping our Affiliate name, please venmo @susie-tannery whatever you choose to contribute, big or small!
6 October 2020
Warm-up: 400m Run, then, 10x Push up with rotation, 20m crab walk, 10x V- up.
Strength: Close Grip Bench Press: 7-5-5-5-3. Increase weight with each reduction in reps.
Stamina: 5 Rounds, not for time: 20x Plyo Push up, 6x weighted strict chin up right into max unbroken bodyweight chin up. 15x Wall ball sit up to target.
WOD: For time:
- 100x Thruster (95/65) (Dumbbells: 50/35)
*EMOM – 5x Burpee over the bar
Cool Down: 50 GHD Sit-ups or 100 Regular Situps