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. Weighted Pull Ups
2-2-2-2-2
B. 3 Rounds [15min cap]
32 Mixed Rack Suitcase DB Lunges (50/35’s)
1 Minute L-sit Hold
60 Double Unders
Post load for pull ups and time for the WOD. Ex: 85#, 10:34 Rx.
And coming tomorrow…
AMRAP 5
4 Power Cleans (155/105)
3 Push Jerks
2 Rope Climbs**
-Rest 5min-
AMRAP 5
4 Power Cleans (155/105)
3 Push Jerks
2 Rope Climbs**
**All athletes must wear long socks or pants to protect their shins when climbing rope.
Post total reps completed. Ex: 68 Rx
