Exercise of the Day (WOD)
A. Deadlift Singles 3×33 units of three singles (1 rep each 20 seconds)Relaxation 3 minutes between units
B. For Time [3min cap]15 Bar Dealing with Burpees75 Double Unders15 Bar Dealing with BurpeesRest 3 minutes and repeat for 3 whole units
Submit load for deadlift and time for every set. If time capped, add 1 sec for every rep remaining.Ex: 405#, 2:27, 2:34, 2:31 Rx
Upcoming Occasions
Thursday, September 18th CFM Convey-A-Good friend Day! Invite a buddy or household to hitch you for a newbie pleasant accomplice exercise. Ship us their full identify, contact electronic mail and the time you can be attending to order their spot upfront. #BYOF Convey Your Personal Good friend!
Right now’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Health club- Sofia12n: 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…
For Time: [32min cap]2001m run or row11 shoulder presses (115/85)11 overhead squats11 sumo deadlift excessive pulls11 push presses11 entrance squats11 squat cleans11 push jerks11 again squats11 deadlifts2001m run or row-If athletes start the WOD with a row, they end with a run and vice versa.
Submit time for the WOD. Ex: 26:40 Rx.
