Exercise of the Day (WOD)
A. Triple DoubleAMRAP 3:0020 Alt Single Arm Dumbbell Snatches (50/35)40 Double-UndersMax Lateral Dumbbell BurpeesRest 1:00
AMRAP 3:0020 Lateral Dumbbell Burpees40 Double-UndersMax Alt Single Arm Dumbbell Snatches (50/35)Relaxation 1:00
AMRAP 3:0020 Alt Single Arm Dumbbell Snatches (50/35)40 Double-UndersMax Lateral Dumbbell Burpees
B. EMOM 12Min 1: 1 set of Ring Muscle Ups or TransitionsMin 2: Straddle StretchMin 3: V-sit Maintain
Put up complete reps for the WOD. Embody all snatches, burpees, and DUs. Ex: 285 Rx.
Upcoming Occasions
Saturday, December thirteenth Save the date! CFM Vacation Social gathering 6-9 pm!
Thursday, December eleventh and 18th CFM Deliver-A-Good friend Days! Invite a buddy or household to hitch you for a newbie pleasant accomplice exercise. Ship us their full title, contact e-mail and the time you’ll be attending to order their spot prematurely. #BYOF Deliver Your Personal Good friend!
At present’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- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Health club- Michael
And coming tomorrow…
A. Again Squat3 units of 5 reps at 80%
B. EMOM 12Min 1: 5-8 Strict Handstand PushupsMin 2: 6-10 Barbell Bent Over Row (45% 1RM PC)Min 3: 5-8 Strict Straight Leg Elevate
Put up load for squats. Ex: 310#
