Workout of the Day (WOD)
A. AMRAP 15
40 Burpees Over Bar
30 Deadlift (135/95)
30 Burpees Over Bar
30 Clean (135/95)
20 Burpees Over Bar
30 Clean & Jerk (135/95)
10 Burpees Over Bar
AMRAP Snatch (135/95)
B. EMOM 9
Min 1: L-Sit (10-30 sec)
Min 2: Superman Hold (20-30 sec)
Min 3: 20 Plate Russian Twists (25/15)
Post total reps completed in the AMRAP. Ex: 194 Rx
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
And coming Saturday…
Partner WOD
“Big Brad”
AMRAP 30
150 Double Unders
100 Lunge Steps
50 DB Snatch (50/35)
25 Bar Muscle Ups
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.
Post rounds and reps completed in the WOD. Ex: 2+302 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. Push/Pull
EMOM 10
Odd: 8 Strict Chin Ups
Even: 5/5 Seated DB Arnold Press
B. AMRAP 18
25 Russian KBS (70/53)
25 Sit ups
250m Row
25 Sit ups
Post rounds and reps for AMRAP. Ex: 4+30 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael
