A Day at CrossFit Shoofly

12/20/17 WEDNESDAY CROSSFIT

A. Metcon (Weight)

2 Rounds For Quality:

10 Plate Sit Ups 15/10
10 Banded Good Mornings

B. Squat Clean Thruster (EMOM for 10 min)

Climbing Weight if Possible

C. Metcon (AMRAP - Rounds and Reps)

7 AMRAP:

3 Thrusters 95/65
3 Pull Ups
6…
6…
9….
9…..

Record Last completed Rep Round + any additional reps

For example; If you make it into the 9's but did not finish, your score is 6+whatever reps you got into the 9's