Oct 26

CrossFit 239 Fort Myers Florida Daily WOD

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Monday 10/27

 

Trainer led warmup

 

Strength:

Power clean 3, 3, 3, 3, 3

 

Conditioning:

12’ AMRAP (CFFB)

3 Front squat at heaviest power clean weight (from the floor)

15 Russian (eye level) kettle bell swings 16/24k

 

Rest 3 minutes

 

3’ AMRAP

Strict pullups/chinups

 

Combine total reps for score

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