Exercise of the Day (WOD)
A. 3 Rounds [12min cap]4 Rope Climbs**9 Field Jumps (36/30)12 Deadlift (275/185)
**Athletes should put on lengthy socks or shin safety to climb ropes.
B. Dangle Clear 5×315min to work to 3RM Dangle Clear(Energy or Squat)
Publish time for the WOD and cargo for clear. Ex: 8:10 Rx, 245#.
Upcoming Occasions
Saturday, August ninth 31Heroes Charity & Fundraising WOD!!
At this time’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Cameron7:00p: All Ranges CrossFit- Cameron8:00p: Open Health club- Michael
And coming tomorrow…
Chippy ChipperooskiAMRAP 2045 Kettlebell Sumo Deadlift Excessive Pulls (70/53)40 Calorie Row35 Hand Launch Push Ups30 1-DB Dangle Clear & Jerk (50/35) [change hands every 5 reps]25 Calorie Row20 Hand Launch Push Ups[15 Straight Leg Raises after EACH movement]*
*(Rx+ = 15 T2B)
Publish rounds and reps for the AMRAP. 1+116 Rx
