CrossFit WOD, September 16, 2020

Workout of the Day: Wednesday, 16-September-2020

Announcement
Below are a few bullet points of what to expect:⠀

•15 person class limit (well below 25% capacity)⠀
•10 open gym spots per class time (please be sure to sign up for this in Wodify ahead of time)⠀
•Personal/large taped off workout sections⠀
•Athletes sanitize their section⠀
•Regular DisInfx sanitization cleaning and testing taking place⠀

Our schedule will be evolving and we will be adding more classes as weeks go on, so please keeping checking Wodify and social media.⠀
Please reserve your class! We don’t want to have to turn anyone away.

Thank you all for your support

September Monthly Mini Goal: 12K Run, that is only 400m per day, have you done them yet?

Warm-up
3 Rounds
8 Ring Rows
20 Sec HS hold

Skill Work
for 6 min Every 90 sec 2-8 Pull-up or MU practice
then at 7:30
5 rounds Every 90 sec HSPU Practice 2-10 reps
(15 min EMOM on the 90 sec)
Metcon (Time)
4 Rounds
400m Row
200m Run
Rest 2 min
*round 2 and 4 Row 200m and Run 400m