Exercise of the Day (WOD)
A. Strict Pull Ups (Rx+ C2B)1 set max repsRest 3 minutes1 set max reps
B. For Time [15min cap]3 Rounds9 Clear & Jerk (135/95)40 Double Unders3 Rounds7 Clear & Jerk (155/105)50 Double Unders3 Rounds5 Clear & Jerk (185/125)60 Double Unders
Publish reps for pull ups, and rounds and reps for the WOD or time if accomplished. Ex: 11-9 Rx+, 8+4 Rx.
Upcoming Occasions
Thursday, October sixteenth CFM Deliver-A-Buddy Day! Invite a pal or household to affix you for a newbie pleasant accomplice exercise. Ship us their full identify, contact e mail and the time you’ll be attending to order their spot upfront. #BYOF Deliver Your Personal Buddy!
Immediately’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Fitness center- Michael12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Michael7:00p: All Ranges CrossFit- Cameron8:00p: Open Fitness center- Michael
And coming tomorrow…
A. Entrance Squat4 x 4 @ 80%
B. AMRAP 1515/12 Calorie Row12 Kettlebell Swings (53/35)9 Goblet Squats (53/35)6 Bar Muscle Ups
Publish load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx
