THUR 01.02.20

Peter

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. E3MOM 12
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round

B. AMRAP 20
11 Burpee Box Jump Overs (24/20)
9 Deadlifts (185/135)
25 Wall Sit Ups

Post load for squats and rounds for the AMRAP. Ex: 275#, 6+20 Rx.

And coming tomorrow…

Jump Start [21min cap]
For Time

60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)

Post time for the WOD. Ex: 14:32 Rx

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