Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Strict Pull Ups
3 sets max reps
Rest 2 minutes between sets
Cash Out: 50 Hollow Rocks
B. 3 Rounds [18min cap]
30 Air Squats
20 Kettlebell Swings (53/35)
30/20 Push Ups
10 Power Cleans (135/95)
Score is fewest reps of strict pull ups and time for the WOD.
Ex: 9 strict, 11:35 Rx.
And coming tomorrow…
A. Deadlift
5-4-3-2-5
B. AMRAP 9
20 Single Arm DB Overhead Lunges (50/35) (10/10)
40 Toes To Bar
20 Single Arm DB Overhead Lunges (50/35) (10/10)
40/30 Cal Row
Post load for deadlift and rounds+reps for AMRAP. Ex: 395#, 1+42 Rx
