Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Rope Climbs: In 15 minutes work on rope climbing technique**
B. Rep Rounds for Time:
5-4-3-2-1 Rope Climbs**
25-20-15-10-5 Wallball (20/14)
**Wear long socks or pants to protect your shins when climbing rope.
Post time for the WOD. Ex: 10:07 Rx
And coming tomorrow…
A. Bench Press: 5-4-3-2-1 working up to a heavy single.
B. 5 Rounds [16 Minute Time Cap]
10 Bench Press (50% part A.)
20 AbMat Sit-Ups
40 Double-Unders
Post load for Bench and time for WOD. Ex: 275#, 11:35 Rx at 140#.
