Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Tom
4p: Open Gym- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Row Sprint: 1 minute max cal row
B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Situps
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Box Jumps (24/20)
50 Calorie Row, 50 Goblet Squats (24/16)
1 partner working at a time. All reps are team totals and teams may partition the reps any way.
Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx
And coming tomorrow…
A. Clean & Jerk Complex: Every 90 seconds for 6 rounds
1 Hang Power Clean
1 Push Jerk
1 Power Clean
B. Rep Rounds for Time [15 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Pushups
Clean & Jerk (m = 75/100/120, w = 55/70/85)
Pullups
Post load for C&J complex and time for WOD. Ex: 205#, 8:49 L3.
