06/06/2019

wodifysupportWOD

Announcements

NO 4:30pm Thursday, 6/6. Sorry! Amy has a minor surgery. 5:30 and 6:30pm classes are a go and will be expanded to accommodate 15.

Axe Throwing 7/13 from 7-9pm at Autobahn. We need RSVPs asap. If you can make it, sign up. I have added the event as a class in Wodify and have a sign up sheet on the whiteboard as well. Bevs provided by CFSDT. Shenanigans to follow! $30/person. If we don’t have 30 sign ups by 6/20, event will be canceled. If you sign up, your account will be charged. Sig others welcome and encouraged!! If you want to bring someone, add their name to the list at the gym!

CrossFit Salt De Terre – CrossFit

Accessory Work

Metcon (Weight)

3 Sets in 15 Minutes

Max Unbroken Chin-Ups

5 Barbell Row

10 Weighted Sit-Ups (35/25)
Increase weight on rows. Record heaviest set.

Metcon

Metcon (Time)

With a Partner, Perform 10 Rounds for Time of . . .

5 Renegade Rows (50/35)

15 Kettlebell Swings (70/53)

45 Double Unders
18 Min Cap. While Partner 1 works, other partner runs 450 M. Switch when partner returns.

Sub for run is 200 M walk/power walk. No Biking or Rowing.