THUR 06.17.21

Adam R

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Tony’s Complex
AMRAP 8

5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
(M =65/135/185, W =35/85/125)

At Home
Dumbbells (50’s/35’s)

Equipment Free
AMRAP 8

5/5 Single Leg Toe Touches
8 Star Jumps
3/3 Reverse Lunge Steps
4 Burpees
2 Inverted Burpees

B. 3-way Hamstring stretch

Post rounds and reps completed. Ex: 6+8 L3

And coming tomorrow…

A. For Time [14min cap] 3 Rounds
15/12 Cal Row
15 Chest to Bar Pull Ups
15 Slamballs (30/20)

B. EMOM 12
Min 1: 8 Bench Press
Min 2: 8 Ring Support Hold Leg Raises
Min 3: Rest

At Home
A. For Time [14min cap] 3 Rounds

200m Run
15 DB Bent Row (50’s/35’s)
15 DB Snatch (50/35)

B. EMOM 12
Min 1: 8 Glute Bridge Floor Press
Min 2: 8 V-Ups
Min 3: Rest

Post time for the WOD. Ex: 10:10 Rx.

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