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

29
Sep

4 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!

4 October 2020  – Open Gym Style

Warm-up: 3 Rounds:  330m Block run, 10 Jumping Air Squats, 20 Mountain Climbers, 5 Burpees

Strength:  Front Squat 9-7-5-3-3 (Increase weight each set)

WOD:  Cardio Sunday!

EMOM30 Minutes:

At the top of every minute perform the following, rest the remainder of the minute

Max Effort 30 Seconds Any Erg/Bike

20 Double Unders (40 Singles)

10 Box Jumps

10 Slam Balls

10 GHDs

Rest 1 Full Minute

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