FRI 11.07.14

Cleaning at the gym

Cleaning at the gym

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds For Time [15 minute time cap]:
300m Run
6 Muscle Ups**
30 Double Unders*

**Sub 6 False-grip Chest-to-ring pullups + 6 Ring Dips
*Scale Double Unders 3:1 Singles (90 reps)

Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 9:38 Rx

And coming Saturday…

Teams of 2:
10 minute AMRAP
20 Cal Row
20 Overhead Lunges (45/25# plate)
20 Wallball Shots 10 ft (20/14)
20 Pullups
Rest 4 minutes and repeat.

One partner working at a time. All reps are team totals.

Score is total reps completed. Ex: 354 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

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