Today’s schedule
6a: All Levels CrossFit- Jason
7a: All Levels CrossFit- Jason
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Wallball Ludus: 10 minutes skill work on Wallball Shots.
B. 4-3-2 Rounds of: (20 minute time cap)
10 Wallball Shots 10ft (20/14)
5 Burpee Pullups
Rest 2 minutes after 4 rounds. Then rest 2 minutes after next 3 rounds
Post time to finish. If time capped post total reps completed.
Ex: 12:45 Rx
Ex2: (20:00) 108 Rx
And coming tomorrow…
A. Bench Press: In 15 minutes work up to a 3 rep max.
B. Partner WOD (20 minute Time Cap)
100-200-300-400m Row
2-4-6-8 Kettlebell Man-makers 2x (m=20:16 / w=16:12kg)*
*(men = Rx+ : Rx / women = Rx+ : Rx)
Post load for 3 rep max. Post time for both partners to complete WOD.
Ex: 275#, 11:26 (m=Rx+ / w=Rx)
