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- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David
Workout of the Day (WOD)
A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:
12/8 Cal Row
8 Burpee Box Jump Overs (24/20)
Each round add 1 rep to each movement. If you are unable to finish the total reps in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.
B. 3 Sets For Quality
Every 3 minutes complete a round. Rest reminder of the time.
8-12 DB Bench Press (50/35’s)
8-12 DB Bent Row (50/35’s)
8-12 Rower Pike Ups
For part A. score is the highest number of Cal Row and Burpee Box Jump Overs you can get in 2 minutes.
Ex: 18, 14 Rx
And coming tomorrow…
For Time [20min cap]
Open: 200 Double Unders
Front Squats (115/85)
Chest to Bar Pull-ups
Close: 200 Double Unders
Post time for the WOD. Ex 13:40 Rx.