Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
Workout of the Day (WOD)
A. Hang Clean: In 16 minutes work up to a heavy single hang clean (may be squat or power).
B. 5 Rounds For Time: [15 minute time cap]
8 Kettlebell Clean & Press Right Arm (24/16)
8 Kettlebell Clean & Press Left Arm (24/16)
9 Ring Dips
And coming Saturday…
Team WOD (2-7 person team)
Part 1: 3 Rounds For Time
100m Prowler Push (50/20)
20 Situps
10 Burpee Broad Jumps (4ft/2ft)
200m Medball Run (20/14)
Part 2: 3 Rounds For Time
200m Sprint
10 Burpee Broad Jumps
20 Situps w/ Medball (20/14)
100m Sled Pull (135/90)
All reps are per person.
