FRI 01.13.23


Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

For Time [20min cap]
Open: 200 Double Unders
Front Squats (115/85)
Chest to Bar Pull-ups
Close: 200 Double Unders

Post time for the WOD. Ex 13:40 Rx.

And coming Saturday…

Partner WOD
2 Rounds [40min cap]

20 Wall Walks
30 DB Clean & Jerk (50/35’s)
40 Burpees Over Erg
50/40 Calorie Row
60 Toes to Bar
70 Alt DB Snatches (50/35)

All the reps are team totals. 1 partner working at at time.

Post time for the WOD. Ex: 34:30 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. EMOM 10
Odd: 10 Plate Overhead Lunges (45/25)
Even: 5 Strict Pull Ups + 10 Parallette Push Ups (One Parallette per hand)

10 Double Russian KB Swing (53’s/35’s)
10 DB Box Step Overs (50’s/35’s)(24/20)

Post rounds and reps in AMRAP. Ex: 5+12 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

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