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. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.
B. 10 minutes as many rounds as possible:
40 Double Unders (Singles 2:1)
21 Kettlebell Swings (32/24kg)
10 Toes To Bar
Post load and reps for squat and rounds and reps for AMRAP: Ex: 305#, 8 reps, 5+45 Rx.
And coming tomorrow…
A. Rope Climbs: 8 minutes every minute on the minute 1 rope climb
**Wear long socks or pants to protect your shins when climbing rope.
B. 5 Rounds For Time [20 minute time cap]
10 Hand Release Burpees
15 Cal Row
20 AbMat Situps
Post load and reps for rope climbs and time for WOD: Ex: 10#, 8 reps, 11:10 Rx