Today’s schedule
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
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- Mohammed
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. 3 Sets Not For Time
5 Weighted Strict Pull Ups
40 sec L-sit Hold
B. For Time [16min cap]
3 Rounds
27 Wall Balls (20/14)
21 Kettlebell Swings (53/35)
15 Power Clean (135/95)
9 Shoulder to Overhead (135/95)
Post time for the WOD. Ex: 11:12 Rx.
And coming tomorrow…
A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch
B. AMRAP 15
10 Power Snatch (95/65)
10 Hand Release Pushups
10 Goblet Squats (53/35)
10 Toes To Bar
Post load for Snatch and round and reps for the AMRAP. Ex: 185#, 6+13 Rx.
