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!
9 October 2020
Warm-up: 3 Sets: Block Run (333m) ,10x Push up, 10x Dumbbell or Wallball Clean and Press.
Strength: Push Press: 7-5-5-5-3 Increase weight with each reduction of reps.
Stamina: 4 Rounds, not for time: 50m Bear crawl sandbag drag, 12x Strict ring pull up, 12x Turkish Get up (6/side – 55/35).
- 5x Pull up (sub Burpees or Squat thrusts is no pull-up bar)
- 10x Push ups
- 15x Air Squats
Cool Down: 4x 400m Sprint – 90% of max effort. (2:00 Rest between Sprints)