10/18/2018 WOD

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

5 minutes:

Jump Rope Max Effort

Skill

WOD Review

Metcon

Metcon (No Measure)

14 Minute EMOM:

Even: 15 American Kettlebell Swings (24kgs/16kgs)

Odd: 20 Abmat Sit-ups

-Rest 3 Minutes-

Metcon (AMRAP – Rounds)

12 Minute AMRAP:

10 Knees To Elbows

20 Russian Twists w/ KB (24kgs/16kgs)

30 Double Unders or (90 Singles)

40 Lunges (total)

Cash out

Roxanne with Burpees


“With the right kind of coaching and determination you can accomplish anything.”  -Reese Witherspoon


Congrats to Sal Licata and Christie Foy as they are our Athletes of the Month!

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