Workout of the Day (WOD)
AMRAP 20
4-8-12-16-20-24-28-32-…
Burpee Pull-ups
1-Arm DB Hang C&J (50/35)
20 1-Arm Farmer’s Carry Lunge Steps (50/35) each round
Post the rounds and reps completed. Ex: 6+15 Rx
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
1:00p: Open Gym- Michael
4:00p: Open Gym- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
And coming Saturday…
Partner WOD
5 Rounds [30min cap]
600/500m Row
30 Toes to bar
6 Squat Cleans (185/125) (Rx+ = 225/155)
1 partner working at a time. Partners may partition the reps any way.
Post time to complete the WOD. Ex: 23:40 Rx.
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
A. 5 Rounds
For Quality
5 Strict Press (65% 1RM)
40ft Handstand Walk
B. AMRAP 6
6 Pull Ups
8 Goblet Squats (53/35)
10 Sit Ups
Post rounds and reps for AMRAP. Ex: 6+6 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael
