Monday (2020APR20) – Quarantine WOD

Warm-up: 5-15mins

3 Rounds NFT

15 Situps

10 Boot Strappers

5 Junkyard Dogs

 

Focus:

10 EMOM

Min 1:

1 Deadlift

1 Hang Clean Pull

3 Hang Clean  

2 Front Squat

 

Min 2:

High Hang

Mid Hang

Hang

Mid Hang

High Hang

 

WOD: 

3RFT

21 Burpees, over Db

11 Db Hang Squat Cleans, 

( barbell/Medball/odd object) 

 

Scale reps 15-9 If needed

 

Accessory:

Sotts Press

3 x 5-10

 

Class Times & Meetings:

6:00am

CrossFit WatchTower

950-4656-5523

 

10:00am

Neuse River CrossFit

980-2099-6414

 

1:30pm

CrossFit Indestri

912-6052-5176

 

3:45pm CF Kids

Steph & Jen

967-8475-4833

 

4:30pm

CrossFit Indestri

981-0276-0860