MON 02.11.19

By February 10, 2019 WOD No Comments

BK repping out Toes to Bar. Who's ready for 19.1!?


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Front Squat + Jerk
4 x 1+3+2
Work to a heavy complex for the day

B. 5 Rounds [20 min cap]
15 Slam Balls (30/20)
12 Toes to Bar
9 Burpees
30 Double Unders

Post load for complex and time for the WOD. Ex: 245#, 14:40 Rx

And coming tomorrow...

16.4
AMRAP 13

55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Handstand Push Ups

Post reps for AMRAP. Ex: 210 Rx.

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