Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5. Sub strict or segmented pullup+negative.
B. Complete For Time:
OPEN: 400m Run
3 Rounds
12 One-arm alternating kettlebell snatch (16/8kg)
20 Box Jumps (24/20”)
12 Hand release pushups
200m Run
Post load and reps for pullups and time for WOD. Ex: 57#, 7 reps, 13:12 Rx
And coming Saturday…
Partner WOD
Complete 3 Rounds For Time
400m Run
40 Power Clean (120/85)
4 Rope Climbs
40 Air Squats
**Wear long socks or pants to protect legs on rope climbs. Reps are team totals. Only one person working at a time except 400m is by both partners at the same time. One barbell, one rope per team.
Post time for WOD. Ex: 19:19 Rx.
Saturday Restorative Yoga
Time: 12p -Monica Miller
Sunday
Time: 10a class, 11a open gym
