Today’s schedule
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat
4 x 8
Work to a heavy set of 8
B. 8 Rounds [16min cap]
5 Burpee Box Jump Overs (24/20)
7 Dumbbell Power Cleans (50/35’s)
25 Double Unders
Post load for squat and time for the WOD. Ex: 285#, 12:10 Rx.
And coming tomorrow…
A. “Ivy”
AMRAP 12
50 Toes to Bar
50 Wall Balls (20/14)
B. Snatch Complex
15min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]
Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#
