Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Clean Complex: In 15 minutes working up to a heavy set:
1 Hang Squat Clean
1 Squat Clean
1 Front Squat
B. “The Admiral” [25 Minute Time Cap]
3 Rounds:
20 Burpee Pull-Ups
20 Front Squats (155/105)
20 Box Jumps (24/20)
Post load for Clean Complex and time for WOD. Ex: 245#, 14:55 Rx.
And coming tomorrow…
5 Rounds For Time: [30 minute time cap]
5 Strict Handstand Pushups
10 Power Cleans (135/95)
15 Burpees
20 Kettlebell Swings (24/16kg)
Rest 2 minutes between rounds
Post time for WOD. Ex: 23:10 Rx.
