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!
19 October 2020
Warm-up: 3 Sets: JITB Run (400m), 20m Bear Crawl, 5x Renegade row (light load).
Strength: Bench Press: 9-7-5-3-3. Increase weight with each reduction in reps.
Stamina: 5 Rounds, not for time: 20x Dip, 10x Strict Pull up, 50m Double arm KB Front rack carry (AHAP – Unbroken).
WOD: “Annie’s Got Back!!!”
Double Unders (Singles X2)
AbMat Sit-ups (GHD X 1/2)
Overhead Plate Lunges (45/25)
Cool Down: 4 Sets: 20 Russian Twists with a 15/10# Plate