THUR 12.26.19

Ray


Today's schedule

11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

Partner WOD
AMRAP 20

40/30 Cal Row
35 Push Press (75/55)
30 Box Jumps (24/20)
25 Power Snatches (75/55)
20 Wallballs (20/14)

All Reps are team totals. One partner working at a time.

Post total rounds + repetitions. Ex: 3 + 20 Rx.

And coming tomorrow...

A. Back Squat
3 reps at 80%
1 rep at 85%
3 reps at 80%
1 rep at 90%
3 reps at 80%
1 rep at 95%

B. AMRAP 11
75 Double Unders
30 Sit Ups
25 Air Squats
20 Push Ups

Post heaviest load for backs squat and rounds in AMRAP. Ex: 375#, 3+124 Rx

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