MON 03.09.15

Go ahead and throw it down as hard as you can

Go ahead and throw it down as hard as you can

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- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: 3 sets of 5. Worksets at the same weight. Max reps final set.

B. 6 Rounds for time:
5 Toes-to-bar
10 Wallballs (20/14)
15 Double Unders

Post load and reps for Front Squat and time to complete WOD. Ex: 255#, 7 reps, 5:12 Rx

And coming tomorrow…

A. Strict Pullups: Every minute on the minute for 7 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest

B. 3 Rounds For Time:
10 Kettlebell swings (32/24kg)
10 Burpee pullups

Post reps for pullups and time to complete WOD. Ex: 36, 4:25 Rx.

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