FRI 01.20.23


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)

A. For Time [18min cap]
Deadlifts (155/105)
Bar Over Burpees
Chest to Bar Pull-ups

B. Front Squat
12 min to work to a Heavy 3 Rep

Post time for the WOD and load for front squat. Ex: 13:49 Rx, 285#.

And coming Saturday…

Partner WOD
3 Rounds For Time [33min cap]

20 GHD Sit-ups
20 DB Hang C&J (50/35)
20/16 Cal Row
20 DB Alt Snatch (50/35)
20 Weighted Anchored Sit-ups (50/35)
20 DB Alt Hang Cluster (50/35)
20/16 Cal Bike
20 Devil’s Press 1-Arm (50/35)

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

Post time for the WOD. Ex: 28:10 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…

For Time [13min cap]
60 DB Overhead Lunges (50/35)
40 Hand Release Push Ups
20 Hang Power Snatches (95/65)
10 Wall Walks
5 Squat Clean (165/115)

Post time for WOD. Ex: 11:23 Rx

Sunday Schedule

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

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