Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Muscle Up: In 15 minutes practice the muscle up transition
B. “Nate”
20 Minute AMRAP
2 Muscle Up
4 Handstand pushups
8 Kettlebell Swings
Post rounds and rep for AMRAP. Ex: 13+2 L3
And coming tomorrow…
A. Squat Clean Complex: In 15 minutes complete 7 sets increasing weight of this complex form 50% to no more than 80% of 1RM Clean. Each rep is taken from the ground.
1 Hang Squat Clean
1 Pause Squat Clean (below the knee)
B. 3 Rounds [12 Minute Time Cap]
10 Squat Clean (m = 65/95/135, w = 45/65/95)
20/15 Cal Row
Post clean load and time for WOD. Ex: 235#, 9:40 L3
