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

SWOD & 20 min AMRAP

Tuesday, March 31st, 2020

Pushups Challenge Day 9: 18x Pushups

SWOD:

EMOM 12 min:
Odd: 6x C&J 135/95 (touch n go reps) work on bar path
Even: Rest

METCON:

20 min AMRAP:
10x 1 & 1/4 Backsquat 135/95
10x Jump Squats (non weighted)
200M Sprint
10x Deadlift 135/95
10x Broad Jumps
200m Sprint

Cant Run?
250 m Row
.25 Bike (stationary or road)
50x DU/SR or 100x Singles

No Barbell?
Use KB or DB

*See Demo Video for SWOD & Metcon on private FB page

UPDATES:
We are doing a virtual Class for members only today at 9:00AM. You can click the link from our FB private page or from the link below. It was great seeing some of you last night working out and a few of you popping on to see how it all works! For today…
*Please be online ready to go before 9am
*Everything set up for equipment.
*Make sure your video is clear to see everyone in it and a well-lit space.
*If you need help with scaling options, please text Mal on the text line before the class starts
*Watch Demo video before you log on so you know what’s going on.
*Have workout written out in front of you.

Join Zoom Meeting
https://us04web.zoom.us/j/360697319?pwd=NDVDRDRUVWNlQUNYZXZENDBMT0JWZz09
Meeting ID: 360 697 319
Password: 076701

Let us know if you have any questions, would like feedback on how to do things differently. If you liked it….if you didn’t. Let us know if you want to try out a different class time. Thank you!

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