CrossFit WOD, October 16, 2020

Workout of the Day: Friday, 16-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
3 rounds
30 sec HS Hold
10 Air Squats
10 Hollow Rocks
Shoulder Press (EOMOM 10 min 3 strict Press @80%)
Metcon (Time)
500/400m Row
30 HSPU
10 BMU
30 HSPU
500/400m Row

*Scale HSPU with Heavy DB Push Press and BMU with either Jumping BMU or Burpee Pullups