Sunday, December 4, 2016

CrossFit Workout - Monday 12/5/16

10 rounds for time of

10 - wall ball shot 20/14
10 - deadlift 135/95

Add 15 burpees after rounds 3, 6 & 9.  20 minute time cap to get to your 3rd set of burpees.  If you are not there at 20:00, finish the 15 burpees and call 'time'.

Warmup:  CF Cleveland AB routine, 15 reps each x 3 rounds plus 1000 meters on the rower, mixed in any way you choose.

AfterWOD:  Grip strength work, show up to see your options.

Sneak Peek for the Week:
Tuesday: Push press, pull-up & ? met con, after a heavy push press strength piece
Wednesday: Rowing, box jumps and SDHP, prepping for FGB
Thursday: Heavy deadlifts and handstand pushups
Friday: KB swing metcon or Fight Gone Bad for those who can't attend Saturday's Fundraiser
Saturday:  5th Annual Fight Gone Bad Fundraiser, benefiting Shanerock. You need to be pre-registered for a starting time.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

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