Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Jason
7p: All Levels CrossFit- Jason
8p: Open Gym- Jason
Workout of the Day (WOD)
A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.
B. 3 Rounds for Time (8 minute Time Cap)
6 Front Rack Backward Lung Steps (135:95 / 95:65)*
20 second Dead Hang L-sit Hold
14 Toes-to-Bar
Rest until 10 minute mark. Then…
2 Rounds of
2 minutes as many reps as possible of (AMRAP):
7 Burpees
3 Front Squat (135:95 / 95:65)*
Rest 2 minutes
*(men Rx+ : men Rx / women Rx+ : women Rx)
Post load and max reps for weighted pullups. Post time to complete 3 rounds and then total reps from AMRAP.
Ex: 45# 9 reps, 5:49, 50 Rx+.
If time cap reached post total reps. Each 1 second dead hang L-sit = 1 rep.
Ex2: 10# 13 reps, 103, 42. Rx
And coming tomorrow…
A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. Final set max reps.
B. Rep Rounds of 20-15-10-5
Floor Wipers (135/95)
(2x) Lateral Hops
Wall Ball Shots (20/14) 10ft target
