Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Rope Climbs: In 15 minutes practice **rope climbs.
**Athletes must wear long socks or pants to protect shins when climbing the rope.
B. Rotate Every Minute
3 Rounds 1 minute at each station
Min 1: Max Burpees
Min 2: Max Rope Climbs
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower
Post total reps. Ex: 281 Rx
And coming tomorrow…
A. Clean & Jerk: In 20 minutes work up to a 1 rep max.
B. “Grace” Gets Personal [9 Minute Time Cap]
30 Clean & Jerk (65% of 1 RM)
Post max Clean & Jerk and time and weight for WOD. Ex: 255#, 6:24 (165#)
