CrossFit 239 Fort Myers Daily WOD

Tuesday 6/27 Warm up: 400m Run Burgener Warm up Strength: E2M for 12min: Hang Snatch + Snatch *build to today’s heavy Snatch Pulls 4 x 3 *use ending complex weight Conditioning: For time: 15 push presses 5 rope ascents 12 push presses 4 rope ascents 9 push presses 3 rope ascents 6 push presses 2 rope ascents 3 push presses 1 rope ascent Use ¾ body weight for push presses and climb a 15-ft....

CrossFit 239 Fort Myers Daily WOD

  Monday 6/26 Warm up: 3rds: 250m Row 30sec Goblet Squat Hold Strength: Tempo Front Squats @ 33×1 3, 3, 3, 3, 3 *Build over 5sets. Increase weight from 6/13 Conditioning: 3RFT: 50 Double Unders 25 WBS 14/20 15 HSPU 5 Squat Cleans...

CrossFit 239 Fort Myers Daily WOD

Wednesday 6/21 Partner Bridge Sprints Partner A Sprints to the first light post and back then tags partner B who then runs to the 2nd light post…..do this until you reach the 6th post then do the same back. 1, 2, 3, 4, 5, 6, 5, 4, 3,...