Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)
B. 5 Rounds
5 Ring dips
7 Hang squat clean (95/65)
9 Box Jump overs (24/20”)
Post max load for hang squat clean and time for 4 rounds. Ex: 175#, 7:13 Rx
And coming tomorrow…
A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.
B. 7 Rounds
7 Toes to bar
11 Kettlebell Swings (24/16 kg)
15 Double Unders
Post total reps of pullups and time for WOD: 41 C2B, 8:41 Rx.
