Today’s schedule
6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
AMRAP 20
14/11 Cal Row
35 Double Unders
7 Burpee Box Jump Overs (24/20”)
Post rounds and reps for the AMRAP. Ex: 9+6 Rx.
And coming tomorrow…
A. Deadlift Singles 3×5
Perform 1 rep every 20 sec. Rest 4 minutes between sets
1 set of 5 reps 80% of 5 RM
1 set of 5 reps 85% of 5 RM
1 set of 5 reps 90% of 5 RM
B. EMOM 10
Min 1: 10 Strict HSPU
Min 2: 10 Cossack Squat (50/35)
Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.
