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

29
Sep

3 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!

3 October 2020 

Warm-up: W Alabama Run (800m Run)

WOD: For Time (with a Partner)

  • 70 Goblet Squats (53/35 pounds)
  • 70 Knees-to-Elbows
  • 70 Dumbbell Thrusters (35/20 pounds)
  • 70 Calorie Row (Run – Relay Style – 400m X2 Each)
  • 70 Medicine Ball Cleans (20/14 pounds)
  • 70 Burpees
  • 70 Sit-Ups
  • 70 Wall Ball Shots (20/14 pounds)
  • 70 Jerks (95/65 pounds)
  • 70 Chest-to-Bar Pull-Ups
  • 70 Kettlebell Swings (53/35 pounds)
  • 70 Toes-to-Bars
  • 70 Push-Ups
  • 70 Hang Power Cleans (95/65 pounds)

As a team of 2, complete the whole exercise (70 reps per each exercise) in the given order. Break up the work as needed between partners, one person working at a time. Start with Goblet Squats and complete the whole exercise all the way through Hang Power Cleans. There should rarely be long rest breaks. Try to move quickly and smoothly throughout the workout.

 

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