Today’s schedule
6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
Workout of the Day (WOD)
A. Strict Muscle Ups: In 15 minutes work on strict muscle up transitions
B. 3 Rounds For Time
5 Muscle Ups
10 1-Arm Alternating Kettlebell Snatch (20/12kg)
75 Double Unders
Post time to complete WOD. Ex: 8:20 Rx
And coming Saturday…
Open 15.2:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Saturday Restorative Yoga
Time: 12p -Monica Miller
Sunday
Time: 10a class, 11a open gym
