Mike
WOD with equipment
AMRAP in 20:00 Minutes
10 Hand Release Pushups
20 Alt. Leg VUps
30 Goblet Squats *DB 50lbs/35lbs
OR
WOD without equipment
AMRAP in 20:00 Minutes
10 Hand Release Pushups
20 Alt. Leg VUps
30 Air Squats
Complete the following for time:
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
Post scores to comments
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SIP AND STRETCH – grab a beverage and connect with CFD members while we chat and stretch
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Box Brief:
CrossFit Division will be closed until Sunday April 5, 2020. It is our responsibility to keep our family safe. During these weeks that we are closed the gym will be throughly cleaned to ensure a safe environment for when we return. Please stay tuned for more information.
Thank you.
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CrossFit Division 
53:02 1 mile run, 7 rounds of Rx cindy then 13 rounds of cindy with 5 db row per side instead of pull-ups, 1 mile run – was trying to do strict pull-ups off the deck but just couldn’t maintain my grip on the edge
Did an “Almost” Murph – had to cut back the pullups since I have to do them strict in my little doorway setup.
1 mile run
10 rounds: 5/20/30
1 mile run
14 lb vest
55:16
Thanks to Travis for doing this one virtually with me – and waiting on the video for me to finish the second run!
same WOD as last week:
1 mile run
10 rounds:
– 3 neutral grip strict pullups
– 10 pushups
– 2 neutral grip strict pullups
– 15 squats
1 mile run
49:38, somehow down from 1:03:25 last week.
Thanks for the company, Jess!
Thank you Travis for finishing this up with me! Great work.
Great work Jess.!!! consistency breeds confidence.!
54:28
1 Mile Run
10 Sets of: 10 Pullups/20 Pushups/30 Air Squats
1 Mile Run
*20lbs Vest
*Keesha