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. Anything helps, big or small!
1 October 2020
Warm-up: 20-15-10: Wall Ball Push Press to target, Wall Ball Sit up, Supine ring row, Run Block (330m after each set)
Strength: Push Press: 9-7-5-5-5 Increase weight with each reduction of reps.
Stamina: 4 Rounds, not for time: 50m DB Bearcrawl, 16x Sandbag Get up (8/side), 12x Burpee – pull up.
WOD: 4 max effort Sets (substitutions in parenthesis):
- 7x Power Clean (185/125) (135/95) (95/65)
- 10x Toes to bar (15 V-ups)
- 30 Calorie Air Bike or Rower (Run 800m)
*2:00 rest between sets.
Cool Down: 5x 200m Max effort Sprint (1:00 Rest between Sets).