CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
CrossFit
METCON
AMRAP 20:00
21 Cal Row
15 Box Jump Overs
9 Devil’s Presses
Notes:
Aim for 5+ Rounds on this metcon
Devil’s press should be tough but doable in one set (40/30/20/15/10)
STRENGTH
3-4 Sets:
A1: 10-15 DB High Pulls
A2: 8-12 DB Biceps Curls
Notes:
Move directly from the High Pulls to the Biceps curls. Rest no more than 2:00 between sets.
CFSBK @ Home
METCON
AMRAP 10:00
8 Alt Single Arm Devils Press
16 Jump Squats
Rest 5:00
AMRAP 10:00
8 Sumo Deadlift High Pulls
8 Push Ups
Rest 5:00
AMRAP 10:00
16 Kettlebell Swings
8 Burpees
Gene and Linda take on yesterday’s EMOM
Columbus Day” vs. “Indigenous Peoples’ Day”: What Should This Holiday Be Called?