Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: 3 sets of 5. Worksets at the same weight. Max reps final set.
B. 6 Rounds for time:
5 Toes-to-bar
10 Wallballs (20/14)
15 Double Unders
Post load and reps for Front Squat and time to complete WOD. Ex: 255#, 7 reps, 5:12 Rx
And coming tomorrow…
A. Strict Pullups: Every minute on the minute for 7 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest
B. 3 Rounds For Time:
10 Kettlebell swings (32/24kg)
10 Burpee pullups
Post reps for pullups and time to complete WOD. Ex: 36, 4:25 Rx.
