
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5. Worksets. Max reps final set.
B. For Time: [12 Minute Time Cap]
100 AbMat Situps
Every minute on the minute 5 Burpees*
*Start 1st set of burpees after the first minute
Post load and reps for squat and time to complete WOD. Ex: 335#, 8 reps, 5:55 Rx
And coming tomorrow…
A. Front Rack Mobility: Spend 10 minutes on Lats, wrists, and T-spine.
B. “Power Ball”
13 Minute AMRAP:
Complete as many reps as possible during the following triplet:
10 Power Cleans (m = 65/95/135, w = 45/65/95)
20 Wall Balls | Med Ball Cleans**
30 Double Unders | Single Unders**
**Level Movement Details:
L3 Wall Balls (20# to 10ft/14# to 10ft), Double unders
L2 Wall Balls (20# to 9ft/14# to 9ft), Single unders
L1 Medball Cleans (20/14), Single unders
Click here for complete WOD details.
Post total reps completed in AMRAP. Ex: 362 L3