
EMOM 10 min:
Even: 3 OHS (e: 10-12 pvc, bar, light weight)
Odd: pull ups 3, 6, 9, 12, 15 ( increase by three each round)
*endurance: row 500m for time while strength working up to start weight.
AMRAP 7 minutes
3 Power Snatch 115/75
6 Overhead Squat 115/75
Hoodie Design Contest!
Cooler weather is on the way and that means it's time for CFNM Hoodies! This year we are going to have a hoodie design contest. Email your best design to Amy by October 30. The winning designer will get a free hoodie!
Great 6:00am workout!
ReplyDeleteEMOM
GM 15#
RR
AMRAP
6 rounds 25#
4 rounds 20#
Great WOD! And Coaching from Shaun.
ReplyDeleteE - 1:43 row, 45# bar
WOD - 20# db 7+3 rounds
Asa
Shaun PR'd on braids today - looking legit. I PRd on my ability to avoid throwing up. Missed you, Crossfit!
ReplyDeleteasd
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