Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Front Squat: In 15 minutes work up to a 3 rep max Front Squat.
B. For Time: [20 minute time cap]
Open: 1000m Row
4 Rounds
8 Chest-to-bar pullups
8 Kettlebell Swings (32/24kg)
8 Front Squat (135/95)
Post load for Front Squat and time to complete WOD. Ex: 205# , 10:25 Rx.
And coming tomorrow…
A. Power Snatch: In 10 minutes work up to a heavy single.
B. Third Time’s The Charm
3 minute AMRAP:
3 Power Snatches (115/85)
20 Double-Unders
Rest 3:00
4 minute AMRAP:
4 Power Snatches (95/65)
20 Double-Unders
Rest 4:00
5 minute AMRAP:
5 Power Snatches (75/55)
20 Double-Unders
Post load for Snatch and rounds and reps completed each AMRAP.
Ex: 185#, 3 / 4+3 / 6+12 Rx
