6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Lis
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly
Workout of the Day (WOD)
Back Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.
B. 3 Minutes As Many Rounds As Possible (AMRAP):
10 Box Jumps (30/24”) Step downs only
10 1-arm Alternating Kettlebell Snatch (20/12kg)
1 Minute Rest. Repeat for 3 cycles. Continue next cycle at the last rep completed.
Post load and max reps for final set of Back Squat. Post total reps from 3 cycles.
Ex: 375# 4 reps, 212.
And coming tomorrow…
Weighted Ring Dips: 5 sets of 5 reps. Rest 2 minutes between sets. Max reps in final set.
For Time [18 minute Time Cap]:
25-20-15-10-5 Toes to bar
Post load and max reps for Ring Dips. Post time for WOD. Ex: 15# 7 reps, 9:17