Exercise of the Day (WOD)
A. Snatch Complex15min to work as much as a heavy complexSnatch + OHS + Dangle Snatch + OHS
B. AMRAP 1212 Dangle Energy Snatch (95/65)4 Wall Walks
Submit load for snatch complicated and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.
Upcoming Occasions
Thursday, December twelfth and nineteenth CFM Carry-A-Pal Days! Invite a buddy or household to affix you for a newbie pleasant companion exercise. Ship us their full title, contact e-mail and the time you may be attending to order their spot upfront. #BYOF Carry Your Personal Pal!
Immediately’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: All Ranges CrossFit- Hailey1:00p: Open Health club- Hailey4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Kevin6:00p: All Ranges CrossFit- Kevin7:00p: Weightlifting- David
And coming tomorrow…
Rep Rounds For Time: [18min cap]5-10-15-20Burpee Pull UpsDeficit Push Ups (45/25 plates)25ft-25ft DB Strolling Lunges (50’s/35’s) every spherical
B. MidlineEMOM 9Min 1: 15/12 Cal Ski or Echo Bike or RowMin 2: 10 Chook DogMin 3: 15 Hole Rocks
Submit time for the WOD. Ex: 13:30 Rx.
