Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David
Workout of the Day (WOD)
A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS
B. AMRAP 12
12 Hang Power Snatch (95/65)
4 Wall Walks
Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.
And coming tomorrow…
A. For Time [15min cap]
15-12-9
Power Clean (115/85)
Deficit Push Ups (45/25’s)
30-24-18
Pistols
B. Midline
EMOM 9
Min 1: 15/12 Cal Ski or Row or 10/8 Cal Echo Bike
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks
Post time for the WOD. Ex: 9:30 Rx.
