MON 03.18.19

When you’ve finished the WOD and can’t stand but still want to cheer on your friends!

Today’s schedule

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- 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)

A. Power Clean
2-2-2-2

B. 4 Rounds (3min Windows)
300m Run
6 Chest to Bar Pull Ups
9 Push Ups
12 Air Squats
Max Thrusters (115/80)
2min Rest Between Rounds

Post load for clean and reps for thrusters in AMRAP. Ex: 275#, 28 Rx.

And coming tomorrow…

A. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 Burpees

B. Not For Time
21-15-9
Bench Press (155/85)
Ring Rows
25 Straight Leg Med Ball Sit Ups (each round) (20/14)

Post rounds and reps for AMRAP. Ex:6+22 Rx

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