Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: 3 sets of 3. Worksets. Max reps 3rd set.
B. 4 Rounds For Time:
10 Front Squat (50% of part A)
10 Burpee Box Jumps (m = 20/24/30”, w = 16/20/24”)
Post load and reps for Squat and time and weight for WOD.
Ex: 240#, 4 reps, 7:49 @ 120# L3
And coming tomorrow…
A. Split Jerk: 2-2-2-2-2. Rest 2 minutes between sets. Same weight for all sets.
B. 7 minute AMRAP:
7 Toes to bar
20 Double Unders
Post load for Split Jerk and rounds and reps for AMRAP. Ex: 210#, 10+8 Rx.
