6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Rope Climbs: In 10 minutes practice rope climb technique.
B. Complete as many reps as possible in 30 minutes of:
Rope climbs and pushups
Count the number of trips up the rope and the number of pushups within the half hour.
Post reps for climbs and pushups. Ex: 38, 325 Rx
And coming tomorrow…
“A. Deadlift: 5 rep max
7 Rounds For Time [20 Minute Time Cap]:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps (m = 20/24/30, w = 16/20/24)
Post load for deadlift and time for WOD. Ex: 405#, 15:50 L3.