Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. Every minute on the minute (EMOM):
7 Rounds
ODD: 2x50m Shuttle sprint for time
EVEN: 20 seconds reverse plank hold
Post load and reps for Back Squat, and total time (seconds) for sprints. Ex: 285#, 148 seconds
And coming tomorrow…
A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max Reps in the final set.
B. 7 Rounds For Time [Time cap 16 minutes]
7 Hang Power Snatch (m = 75:95 / w = 55:65)
7 Air Squats
**Every minute on the minute 5 Burpees
Post load for complex and time to complete rounds. Ex: 205#, 8:50 165#
