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!
13 October 2020 – Happy Tuesday Tacos!
Warm-up: 500m Row, then 20-16-12: Alternating Arm DB Push Press (Resting arm overhead), Dumbbell Rows, Sit ups.
Strength: Push Press: 7-7-5-5-3. Increase weight with each reduction of reps.
Stamina: 4 Rounds, not for time: 10x Renegade Row (35/20), 8x Weighted Strict Pull up (AHAP – unbroken) right into max unbroken bodyweight strict pull up, 100m Double arm overhead KB Carry (35s/15s).
WOD: 2 Rounds for time:
- 50 Calorie Row (or Run 800m)
- 40x Kettle Bell Swing (55/35)
- 30x Wall Ball (20/14)
- 20x Pull up
- 10x Dumbbell Hang Clean and Press (50s/30s)
Cool Down: 3x 600m Sprint – 90% of max effort. (2:30 Rest between sets)