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)
A. Scuba Steve
AMRAP 5
21-15-9
Wall Balls (20/14 at 10/9ft)
Calorie Row
Rest 5 minutes
AMRAP 5
21-15-9
Calorie Row
Burpees Over the Rower
Rest 5 minutes
AMRAP 5
21-15-9
Burpees Over the Rower
Wall Balls (20/14 at 10/9ft)
B. 3-Way Hamstring Stretch
Post total reps completed. Ex: 285 Rx.
And coming tomorrow…
A. Snatch
In 15 minutes work to a 1RM
B. For Time: [15min cap]
3 Rounds
5 Squat Snatches (115/75)
10 Box Jump-Overs (24/20″)
15 Pull-Ups
Rest 3 Minutes
3 Rounds
5 Power Snatches (115/75)
10 Box Jump-Overs (24/20″)
15 Strict Pull-Ups
Post load for snatch and time for the WOD. Ex: 190#, 13:35 Rx
