Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Box Jumps: 5 Box jumps every minute on the minute for 6 minutes (w/ step downs).
B. For Time:
Open: 500m Row
Then… 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)
Close: 500m Row
Post height for box jumps and time for WOD. Ex: 39”, 8:19 Rx.
And coming tomorrow…
A. Thrusters: 4 sets of 4 thrusters working up to heavy set of 4.
B. 5 Rounds
7 Thrusters (95/65)
7 Pullups (C2B = Rx+)
30 Double Unders
Post load for thruster and time to complete WOD: 205#, 7:28 Rx+