Exercise of the Day (WOD)
A. Pause Entrance Squat5 x 2 @ 76-78-80-82-84%*pause 3 seconds every rep*compete 1 set each 3:30
B. AMRAP 1210 DB Field Step Overs (50’s/35’s)15 Snatches (75/55)20 Wallballs (20/14 at 10/9ft)
Publish load for squats and rounds for AMRAP. Ex: 275#, 5+22 Rx.
Upcoming Occasions
Thursday, November twentieth CFM Deliver-A-Pal Day! Invite a good friend or household to hitch 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 prematurely. #BYOF Deliver Your Personal Pal!
Saturday, December thirteenth Save the date! CFM Vacation Social gathering 6-9 pm!
Immediately’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- Cameron7:00p: All Ranges CrossFit- Cameron8:00p: Open Health club- Michael
And coming tomorrow…
A. Strict Pull Ups2 units max repsRest 3 minutes between units
B. AMRAP 20Increasing Rep Rounds of:4-8-12-16-20-24-28-32-…Burpee Over DBDB Hold Clear-to-Overhead (50/35)50 Double Unders every spherical
Publish complete reps of pull-ups and rounds and reps for the AMRAP. Ex: 31, 6+33 Rx.
