Oct 22

CrossFit 239 Fort Myers Florida Daily WOD

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Thursday 10/23

 

Gym will open for the afternoon at 5:15, no afternoon open gym time today or tomorrow.

 

Trainer led warmup

 

Strength:

Work to a heavy round of the bear complex ( 7 reps of: hang clean + front squat + push press + back squat + push press)

You may not drop the bar during the round of bear complex

 

Conditioning:

5k row

Oct 14

CrossFit 239 Fort Myers Florida Daily WOD

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Wednesday 10/15

 

Trainer led warmup

 

Partner WOD

25’ amrap

400m partner slam ball toss buy-in 10/20#

Ball must be thrown between partners, not handed.  Ball may not contact the ground at any time-20 burpees on the spot if the ball makes contact with the ground

 

Then AMRAP (divide as needed)

Kettlebell farmers carry to Commercial drive and back (24/32k/hand)

10 TTB

20 box jumps 20/24”