Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: In 18 minutes work up to a 5 rep max.
B. Team Yard Work
Teams of 3 one person working at a time
4 minute AMRAP at each station:
Farmer’s Carry 10m (32’s/24’s kg)
Sled Drag (135/90) 10m
Tire Flips
Sledgehammers
Airdyne for Cal
Post load for Deadlift and total team reps. Ex: 400#, 318 Rx
And coming tomorrow…
A. Shoulder Press: 3 sets of 3 reps. Worksets at same weight. Max reps final set.
B. 15 minute AMRAP
4 Chest-to-bar Pullups
8 Kettlebell Thrusters (16/12’s kg)
15 Cal Row
Post load and reps for Shoulder Press and total rounds and reps from WOD.
Ex: 135#, 4 reps, 7+8 Rx.
