Today’s schedule
6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
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)
Triple AMRAP (as many rounds and repetitions as possible):
4 minutes AMRAP
5 Deadlift (285/155)
9 Wall ball shots (20/14)
3 minutes REST
3 minutes AMRAP
7 Thursters (95/65)
7 Kettlebell swings (24/16kg)
2 minutes REST
2 minutes AMRAP
Burpee Pullups
Score total repetitions from each AMRAP plus total repetitions for entire WOD
(ex: 82 + 56 + 20 = 158)
And coming tomorrow…
A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.
B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
10 Box Jumps (30/24”) w/ step downs only
50 Double unders (3:1 singles)
