🚨 AFFILIATE CHALLENGE 🚨
A few days ago this bright young star @jacobmorris2001 left us far too soon. He was a rising star in CrossFit finishing 7th in 2019 and although I never had the pleasure of meeting him, by all accounts he was a terrific young man loved by all. My challenge to the community is this. The WOD you see posted is the last WOD Jacob did before his surgery. I challenge as many affiliates as possible to program this WOD this week and encourage those who feel compelled to donate to the Go Fund Me in my bio. My coach @saxon_panchik of @crossfit_cliffside has already committed our gym to the cause. @jheppner66 is doing it tomorrow as well. Any gym that programs it and DMs me, I’ll shout out thanks in my story and credit you on the podcast. Let’s make this WOD famous enough to become a WOD at the 2020 Games. LINK TO DONATE IN BIO #event1morris #crossfit #crossfitgames2020
RCSC CrossFit
Mando Macias
Coach/Owner
Monday… 5AM… 6AM… 12:15PM… 4:30PM… 5:30PM… 6:30PM…
Tuesday… 9AM… 3:30PM… I’ll Have The Spots Opened Up On ZenPlanner Monday Afternoon…
Wednesday… Closed!!!
Thursday… 5AM… 6AM… 12:15PM… 4:30PM… 5:30PM… 6:30PM…
Friday… 5AM… 6AM… 12:15PM… 4:30PM… 5:30PM… 6:30PM…
Saturday… 8:45AM… Is Scheduled… But Please Sign Up Friday Night…
If You Plan On Coming This Friday @ 6:30PM And/Or Saturday Morning @ 8:45AM… Please Sign Up Now!!! And… Show Up!!! Thanks Ahead Of Time…
ALRIGHT… HERE WE GO!!!
MetCon…
***Wall Ball Shots… Rx’d: M-20lbs to 10Ft./F-14lbs To 8Ft.***
***DB Snatches… Rx’d: M-45lbs/F-35lbs…***
***Box Jump Overs… Rx’d: M-24″/F-20″…***
***Bar Muscle Ups… Rx’d: M&F… MOD 1: Burpee Chest To Bar Pull Ups… MOD 2: Burpee Chin To Bar Pull Ups… MOD 3: Burpee Toes To Bar… MOD 4: Burpee Hanging Knee Raises…***
20 Min TIME CAP!!!
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“#Event1Morris”
For Time:
50 Wall Ball Shots
40 Cal Row (Ski If It’s Open… 1st Come 1st Serve!!!)
30 DB Alternating Snatches
20 OVER The Box Jumps
15 Bar Muscle Ups… TIME!!!
Strength…
“Usters” Gone Wild!!!
Starting @ Your “Fran” Weight & Adding 5-10lbs Each Attempt…
Establish Your Heaviest 5 Lift Complex of:
1 Cluster + 1 Hang Cluster + 1 Thruster + 1 Hang Cluster + 1 Touch & Go Cluster
***Example In The Comments Section On FaceBook…***
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 