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

skill, swod, triplet

Tuesday, January 12th, 2021

SWOD/SKILL:

EMOM 10 min:
5x Push jerk @65%

15 min:
Skill work toward your short term goal
*You should all have made one on the board at the gym. Get with the coach on the floor for progressions to work on during this time.

METCON:

12 min AMRAP:
10x Burpee
10x KB 70/55
10x BJ 24/20

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 DAY 2! If you still owe $25 (cash) for the challenge please bring that in. If you have any questions at all please feel free to ask or you can always ask questions on the private Facebook page “HEMI Macro Challenge.” Remember EVERYTHING must be weighed out and plugged into my fitness pal. You should all have the rules and your first weeks log to plug in your daily points. If you don’t your paperwork is waiting for you on the front desk as you enter. You were all sent a text on the mobility and ab work for the week. Please be honest as you’re doing these challenges when saying you’ve completed them or not. Good luck to everyone! 🙂

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