MONDAY 080116

AaronCrossFit

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MONDAY 080116
Tuesday night will be the second of our Paleo Food Prep workshops. You’ve all given us great feedback and we’ve been able to sell out, so we’re planning to continue to offer this service every other week. For $250, you get 12 paleo meals that will serve 5-6 people. You’ll prep everything, and all you have to do is cook them. Easy peasey.
The menu for August will be the same as what we offered with the first workshop in July, and then we’ll switch the menu every month. Sign up on the whiteboard or by emailing us at CFLWRevents@gmail.com. Each workshop is limited to 10 people and we are open to all. Next two events are Aug. 16 and Aug. 30.

SWOD
EMOM x20 (5 sets):
– Min 1: 20 KB swings
– Min 2: 3 wall walks
– Min 3: 10 alt. rev. lunge
– Min 4: :40 plank

WOD
FIT: Metcon (AMRAP – Rounds and Reps)
5min AMRAP:
– 10 goblet squats
– 10 burpees
Rx: Metcon (AMRAP – Rounds and Reps)
5min AMRAP:
– 5 squat cleans (95/63)
– 10 burpees over bar
SE: Metcon (AMRAP – Rounds and Reps)
5min AMRAP:
– 5 squat cleans (135/93)
– 10 burpees over bar