Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
3 Rounds [10min cap]
30 Box Jumps (24/20)
30 Slam Ball Squat Cleans (30/20)
-rest 3min-
5 Rounds [10min cap]
20 Single Arm KB Hang Snatches (53/35)
20 Slam Balls (30/20)
-rest 3min-
AMRAP 10
15 Toes to Bar
15/12 Calorie Row
5 Devil’s Press (35/20’s)
Post time for each WOD and rounds and reps for final AMRAP.
Ex: 9:10, 8:45, 4+6 Rx.
And coming tomorrow…
A. Snatch
15min to work to a 1RM
B. 15-12-9-6-3
Lateral Burpees Over the Bar
Thrusters (95/65)
Post load for snatch and time for WOD. Ex: 205#, 6:10 Rx
