CrossFit WOD, September 9, 2020

Workout of the Day: Wednesday, 09-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
2 rounds
50 ft Spiderman Walk
50 ft Lunge with Stretch
20 Glute Bridges
Paused Front Squat (1×1)
15 min EMOM, 1 Pause Front Squat, Start with 60% and see if you can add 5-10 lbs every set
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
12 T2B
6 Lateral Burpees
3 Squat Cleans 155/105