email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

Open Gym or Daily WOD

Thursday, December 26th, 2019

REMINDER: Classes are at 9 & 10 am only today!
Friday Classes: 6,7,11am & 4pm
Saturday: Normal Hours

Choice between Open gym or Daily WOD

METCON:

  • AMRAP (with a Partner) in 30 minutes
  • Station 1: “Michalski”
  • From 0:00-10:00, Partner A performs:
  • 23 Wall Ball Shots (20/14 lb)
  • 53 Double-Unders
  • Partner B performs AbMat Sit-Ups*
  • Station 2: “Irvine”
  • From 10:01-20:00, perform:
  • 30 Alternating Dumbbell Snatches (50/35 lb)
  • 14 Box Jumps (24/20 in)
  • Partner B performs Wall Sit*
  • Station 3: “Rittner”
  • From 20:01-30:00, perform:
  • 12 Deadlifts (225/155 lb)
  • 100 meter Run
  • Partner B performs Burpees*

    * Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.

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