CrossFit WOD, October 15, 2020

Workout of the Day: Thursday, 15-October-2020

Announcement
October is Breast Cancer Awareness Month!
Feel free to wear pink Friday’s and Saturday’s to show your support.
You can also donate to Barbells for Boobs here.
https://give.barbellsforboobs.org/fundraiser/christian-smith

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

October Monthly Mini Goal: 3K DU or SU, that is less than 97 per day, have you done them yet?

Warm-up
21/15/9
Walking Lunges
Sit-ups
Front Rack Lunge (4×10 every 2:30 min take new set)
(step back)(use 50% of Best Front Squat)
Metcon (Time)
6 Rounds
200m Run
10 Thrusters 75/55
Rest 1 min

*if you can run with acid quads you survive anything 😉