THUR 03.19.20

By March 18, 2020 WOD No Comments

Today's schedule

9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Michael
5:30p: Zoom CrossFit- Damon

Workout of the Day (WOD)

5 Rounds
AMRAP 3

5 Power Cleans (135/95)
7 Push Ups
12 Air Squats
Rest 1 minute between rounds. Continue AMRAP where you left off.

Post rounds for the AMRAP. Ex: 12+10 Rx.

Home WOD
5 Rounds
AMRAP 3

5 Sprawls
7 Push Ups
12 Air Squats

Rest 1 minute between rounds. Continue AMRAP where you left off.


And coming tomorrow...

4 Rounds [21min cap]
400m Run
15 Pull Ups
21 Box Jumps Overs (24/20”)

Post rounds for the AMRAP. Ex: 12+10 Rx.

Home WOD
4 Rounds

2 min jog in place
15 Bent Over Rows
20 Jump Overs

Coach’s Notes
Pull-Up subs:
Bent over rows
Burpees

Box Jump Overs subs:
Jump Over low object (suitcase, backpack, ottoman, etc)
Lunge Step

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