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)
AMRAP 16
3 Wall Walks
5/5 KB Hang Snatch (53/35)
30 Double Unders
Post total rounds and reps from AMRAP. Ex: 8+22 Rx
B. EMOM 9 (:30 on :30 off)
Min 1: L-Sit
Min 2: Superman Hold
Min 3: 20 Plate Russian Twists (25/15) R+L=1
And coming Saturday…
Partner WOD
2 Rounds [25min cap]
400m Run Relay
20 Front Squat (120/85) (Rx+135/95)
12 Chest to Bar Pull Ups (Rx+ BMU)
30/24 Cal Bike
20 Box Jumps (30/24) (Rx+ 36/30)
12 Chest to Bar Pull Ups (Rx+ BMU)
All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way.
Post time to complete the WOD. Ex: 20:21 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…
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- Adam
12n: Yoga- Rue
