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

3-5 min AMRAPS

Monday, July 7th, 2020

SWOD/SKILL:

Every 2 minutes for 10 minutes (5 sets)
8 Bent Over Rows
10 Shoulder Press

Rest 2 Minutes, straight into…

Every 2 minutes for 8 minutes (4 sets)
12 Pull Overs
12 Front Raises

METCON:

5 min AMRAP:
15/10 Cal Bike
10x MBC 20/14

(2 min rest)

5 min AMRAP:
10x Alt. DB Snatch 50/35
10x 100ft WL

(2 min rest)

5 min AMRAP:
10x Burpees
10x T2B

UPDATES/EVENTS:

Saturday, July 11th: “Capture the Flag”
Time: teams will be sent off at 9am, please be ready to go beforehand.
*Wear you Team color
*If you have a weighted vest or ruck, make sure you bring it.
*Bring water for during and BYOB/Drinks for afterwards
*Each team will be allowed ONE bike- coordinate with your team captain.
*If you were not on the list but still wish to participate please let us know and we will place you on a team.
*Awards will be handed out after capture the flag is complete.

GREEN TEAM
Captains: PJ & Big Matt
Jonny
Libby
Sydney
Jim
Michelle C
Taylor
Jordan
Bethany
Wyatt
Meg P

RED TEAM
Captains: Newton & James
Jen
Ron
Bex
Yasmyn
Amanda
Andrea
Charles
Casey
Kay

TEAM BLUE
Captains: Cason & Jacky
Kat
TC
Becky S
Jess
Morgan
Jane
Norm
Avery
Erin

Many of you have asked what you can do to help Ginger. As many of you know and have been keeping up with her posts, Noel (her husband) had a heart attack and had to have a triple bypass. He is home now, but has a long road to recovery. Instead of making meals or having meals sent to their house I’m asking if people would like to just give Publix gift cards or Doordash gift cards so they can grab/order whatever they like. You can bring to the gym and Mallory will make sure she receives them. Thanks for you help!

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