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!
16 October 2020
Warm-up: Eastside Lap (0.90 Miles) or Go for a Full 1 Mile Run! 3 Sets: 5 Burpees, 10 Squat Thrusts Landing into a Squat, 20 Mountain Climbers
Strength: Barbell Complex: Deadlift – Hang Squat Clean – Thruster
1-1-1-1-1-1-1 until failure
Stamina: 4 Rounds, not for time: Uneven Farmer’s Carry 50m and back, increasing weight each round, Rest between sets.
WOD: 5 X 4:00 Rounds, Rest 2:00 between sets
Run 333m (Block)
10 Power Cleans (95/65) / 8 PC (115/85) / 6 PC (135/95) / 4 PC (155/105) / 2 PC (185/135)
In the remaining time, perform Slamballs (20/10) in the remaining time on Rounds 1/3/5, perform burpees in Rounds 2/4.
Cool Down: 5 Sets: 10 GHD Sit-ups with a Wall Ball thrown at you