Workout of the Day (WOD)
“Miami Rain”
Rx
AMRAP 16
40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press (50/35’s)
20 Bar Muscle Ups
Intermediate
AMRAP 16
40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Pull Ups
20 Devil’s Press (35/20’s)
20 Chest to Bar Pull Ups
Scaled
AMRAP 16
40 Alt DB Snatches (25/15)
40 Jumping Pull Ups
30 DB Burpees (25/15’s)
30 Ring Rows
20 Devil’s Press (25/15’s)
20 Pull Ups
Post reps completed for AMRAP. Ex: 243 Rx
Upcoming Events
Thursday, October 17th Bring-A-Friend Day! Thank you for everyone who invited a friend to join us and for those completing their first workout at CrossFit Midtown for the September BAF Day! We look forward to the next BAF Day in October. Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot. #BYOF Bring Your Own Friend!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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- Michael
And coming tomorrow…
A. Squat Waves E3MOM 18
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 75% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 80% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 85% FS
B. EMOM 12 (30 sec on: 30 sec rest)
Min 1: Dead Hang L-sit Hold
Min 2: Reverse Plank Hold
Min 3: Candlestick Hold
Post load for back squat and heavy front squat Ex: 305, 300