Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy
Workout of the Day (WOD)
A. Push Press: In 15 minutes work up to a 3 rep max.
B. 5 Rounds For Time: #Kettlebell Friday
12 Kettlebell Swings (24/16kg)
20m Kettlebell Farmer’s Carry (32’s/20’s kg)
12 Goblet Step-Ups (24/16kg) 20”
20m Kettlebell Farmer’s Carry (32’s/20’s kg)
Post load for Push Press. Post time to complete 5 rounds. Ex: 215#, 9:10 Rx
And coming Saturday…
Partner WOD:
(All reps are per team)
30-20-10 Power Cleans (m = 95:135 / 65:95)
30-20-10 Box Jump-Overs (24/20”)
10m Tandem OH Walking Lunges (45/25)
2x 10m Tire flips
2x 10m Sled pull
2x 10m Partner Carry
