Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
For Time Complete:
800m Run
20 Thrusters (115:95 / 85:65)**
15 Kettlebell swings (32:24kg / 24:16kg)**
600m Run
15 Thrusters
15 Kettlebell swings
400m Run
10 Thrusters
15 Kettlebell swings
**(men’s Rx+ : Rx / women’s Rx+ : Rx)
And coming tomorrow…
A. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the last set.
B. 12 minute as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10 Cal Row
40 Double Unders (3:1 singles)
Post total rounds and repetitions completed: ex: 8 + 10
