Today’s schedule
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
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. 15-12-9 [For Quality]
Every 3 minutes complete a round. Rest reminder of the time.
DB Bench Press (50/35’s)
DB Bent Row (50/35’s)
Rower Pike Ups
At Home
A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:
200m Run
8 Burpees
Each round add 1 burpee. If you are unable to finish the total work in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.
B. 15-12-9 [For Quality]
Every 3 minutes complete a round. Rest reminder of the time.
DB Bench Press (50/35’s)
DB Bent Row (50/35’s)
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
27-21-15-9
Back Squats (From the ground) (115/85)
Medball Sit Ups (20/14)
Close: 200 Double Unders
At Home
For Time [20min cap]
Open: 200 Double Unders
27-21-15-9
DB Squats (50’s/35’s)
Weighted Sit ups (50/35)
Close: 200 Double Unders
Post time for the WOD. Ex 13:40 Rx.
