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8 October 2020 – Online Programming Continues, at least for a bit….

4
Oct

8 October 2020 – Online Programming Continues, at least for a bit….

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: 1 Mile Run for time, 80% out 100% kick on last 1/2 back

3 Rounds:  20 Mountain Climbers, 10 Jumping Air Squats, 5 Burpees

Strength: 1 Rep Max Squat Clean. Add weight until failure

If no extra weights, do 3 sets of 10 UNBROKEN Squat Cleans

Stamina: 50 Calorie Erg of Choice for Time. If no Erg, perform 10 Sets of 20 Jump Rope (double unders preferred or at least practice!), rest between sets

WOD: 12-9-6-3

Dumbbell Hang Squat Clean (40/20)

DB Lunges DB Burpees

Ferrari House Run (200 meters)

Cool Down: 5 Sets:  Planks 1:00 on/off

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