Liz and Andrew chattin' before the WOD
Liz and Andrew chattin’ before the WOD

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

8 Rounds For Time [24 Minute Time Cap]
3 Body Weight Back Squats
10 Pushups
200m Run

Post load for back squat and total rounds and reps completed at 24 minutes or total time.
Ex: 14:45 (200#) Rx

And coming tomorrow…

A. Rope Climbs: 10 minute EMOM 1 rope climb

B. 10 Minute AMRAP:
8 Knees to elbows
12 Kettlebell swings (32/24kg)
20 Double Unders

Post rounds and reps completed for the WOD. Ex: 7 + 8 Rx

WED 04.15.15