MON 11.11.19

Adam K.

Today’s schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Crossover Iron Scap

B. 4 Rounds [14min cap]
8 Strict Press (50%)
12 Jumping Lunges
20 Straight Leg Raises

Post load for press and time for the WOD. Ex: 95#, 9:40 Rx.

And coming tomorrow…

A. Back Squat
3 x 3 @ 75%

B. 5 Rounds Not For Time
12 Toes to bar
10 Deficit Push Ups

Post load for back squat. Ex: 325#

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