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)
E5MOM 20
In 4 minutes complete the following
15 Burpees Over The Rower
25/20 Calorie Row
15 Burpees Over The Rower
AMRAP Wall Balls (20/14)
Rest 1 minute between rounds
Post total wall ball reps completed. If all the reps are not completed in a round also score reps missed.
Ex 1: 132 Rx.
Ex 2: 38 (-20) Rx.
And coming Saturday…
Partner WOD [24min cap]
2 Rounds
600m Relay
40 Pull Ups (Rx+ C2B)
200 Double Unders
30 GHD Sit Ups
20 Front Squats (155/105)
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.
Post time to complete the WOD. Ex: 21:20 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 15
Min 1: Handstand Hold (20 sec)
Min 2: Handstand Walk
Min 3: Rest
B. 4 Rounds [12min cap]
15 Russian Kettlebell Swings (70/53)
12 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 6 reps)
12 Toes to Bar
12 DB Bowtie Squats (50/35)
Post time for the WOD. Ex: 9:10 Rx.
Sunday Schedule
9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue
