10.23.2020

By
November 6, 2020

Friday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45
High Fitness: Canceled due to the Friday Night Glow Party Event.

CrossFit Workout
SWOD
Build to a heavy single Split Jerk

WOD
AMRAP 12:
3 Push Presses (115/85)
3 Toes to Bar
3 Plate Facing Burpees
6 Push Presses (115/85)
6 Toes to Bar
6 Plate Facing Burpees
[Add 3 Reps Every Round]

After Party
Not For Time:
1:30 Easy Assault Bike, 45% Max Ring Muscle-ups
1:30 Easy Assault Bike, 50% Max Ring Muscle-ups
1:30 Easy Assault Bike, 55% Max Ring Muscle-ups
2:00 Easy Assault Bike, 45% Max Ring Muscle-ups
2:00 Easy Assault Bike, 50% Max Ring Muscle-ups
2:00 Easy Assault Bike, 55% Max Ring Muscle-ups

Don't have ring muscle ups? Substitute accordingly

At-Home YouTube Workout: https://youtu.be/dqOTciGhabI
27-21-15-9:
Double Dumbbell Push Press (50's/35's)

After Each Set:
100 Meter Farmers Carry (50's/35's)

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