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

4 rd mix up

Tuesday, January 5th 2021

SWOD/SKILL:

5X5 Press
3 sec pause at the bottom of squat
Alt: 10x Alt. Plank Hip Tchs (ea side)

METCON:

4 Rounds
200m Run
20x (Movement changes each rd) 75/55
200m Run
Rest 2 Minutes Between Rounds
Score= Slowest Round
1- Front Squat
2-Thrusters
3- Squat Clean
4 Thrusters

UPDATES/EVENTS/REMINDERS: 

*Dues are due the 1st of each month. Please see a coach when you come in to train next. Thank you! 

*Please continue to get on the schedule AHEAD OF TIME for each class you plan to train in. Please text the schedule line if you have to make any changes. Thank you! 

*MACRO CHALLENGE
Challenge starts Jan 11th. Please make sure you turn in your sheets TODAY along with $25.00 cash to any coach working the floor. You will get your numbers back ASAP. Please start trying to work your food into my fitness pal and see if any questions come up before the challenge starts. ALL rules are posted to the Hemi Macro Facebook page already. You will also receive a print out of the rules plus the first weeks food log. Please read everything in full.

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