Today’s schedule
6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. As many rounds & reps as possible (AMRAP)
2 minutes AMRAP: 10 Double Unders**, 10 Air Squats
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Jumping Air Squats
2 minutes rest
2 minutes AMRAP: 10 Double unders**, 10 Burpees
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Tuck Jumps
**Scale Singles (1:1)
Post load and max reps for Bench and total reps from WOD. Ex: 215#, 8 reps, 242 Rx.
And coming tomorrow…
A. Every minute on the minute (EMOM) for 8 minutes:
ODD: 15 seconds max rep strict ring dips: 45 seconds rest
EVEN: 15 seconds support position hold on rings: 45 seconds rest
B. 5 Rounds For Time [16 minute time cap]:
5 Pullups
5 Ring Dips
5 Deadlift (225/155)
200m Run
Post total dips and time to complete WOD. Ex: 31, 9:29 Rx
