Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
For Time [18 Minute Time Cap]:
L3
15 Thrusters (135/95)**
200m Run
20 Thrusters (95/65)
400m Run
30 Thrusters (65/45)
800m Run
**Barbell Weight
L2: m = 95/65/45, w = 65/45/35
L1: m = 65/45/35, w = 45/35/25
Post time to complete WOD. Ex: 14:45 L3
And coming tomorrow…
“Chipper With A Cherry”
7 Minute AMRAP
30 Deadlift (m = 95/135/225, w = 55/85/135)
60 Wallballs**
90 Double Unders (L2 = 45 Double Unders / 90 singles, L1 = 90 Singles)
AMRAP Bar Muscle Ups in remaining time (L2 = Pullups, L1 = Ring Rows)
**Wallball Levels
L1 = (14# to 9ft/10# to 8 ft)
L2 = (14# to 10ft/10# to 9ft)
L3 = (20# to 10ft/14# to 9ft)
Post reps for the AMRAP. Ex: 188 L3.
