MON 12.08.14 4th Quarterly Progress Checks

Strict press for David

Strict press for David

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

B. 1 Minute Max Cals Airdyne

Post maxes and cals from bike. Ex: 250#, 165#, 335#, 32.

And coming tomorrow…

A. Grace
30 Clean & Jerk for time (135/95)

B. 3 x 500m Row:
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post ime for Grace and time for 1st 500m row + total burpees completed.
Example: 2:10 Rx, 1:48, 8 burpees

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