Today’s schedule
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Clean Complex
Power Clean + Clean + Push Jerk
4 x 1+1+2
Work to a heavy complex for the day
B. 5 Rounds [20 min cap]
10 Pull Ups (Rx+ = C2B)
20 Wall Balls (20/14)
15 Slam Balls (30/20)
40 Double Unders (Rx+ = 100 reps)
Post load for complex and time for the WOD. Ex: 215#, 17:30 Rx+
And coming tomorrow…
A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets
B. EMOM 10
ODD: 10-20 Toes to Bar
Even: 4 Devils Press (35’s/20’s)
Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.
