Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Front Squats: 4 sets of 4 reps at 70% from the floor.
B. 20 Minute AMRAP
5 Pull-ups (Rx+ = Bar Muscle Ups)
10 Push-ups
15 Air Squats
200m Run
Post weight for squats, then total rounds and reps for the AMRAP.
Ex: 235#, 9+4 Rx+.
And coming tomorrow…
A. Clean & Jerk
Complete 2 Clean + 1 Jerk complex E2MOM
1 set at 60%
1 set at 65%
1 set at 70%
2 sets at 75%
B. “Annie” [15 Minute Time Cap]
For time:
50-40-30-20-10
Double-unders
Sit-ups
Post time for WOD and load for C&J. Ex: 7:40 Rx, 205#
