THUR 01.30.20

Barclay

Today’s schedule

5a: All Levels CrossFit- Michael
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- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. EMOM 10
Odd: 15 Toes to Bar
Even: 5/5 Seated DB Arnold Press

B. AMRAP 20
250m Row
25 Russian KBS (70/53)
30 Sit ups
10 Strict Chin Ups

Post rounds and reps for AMRAP. Ex: 4+30 Rx

And coming tomorrow…

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 8
2 Rope Climbs*
14 Pistols
11 DB Clean and Jerk (50/35’s)

*All athletes must wear long socks or pants to protect shins for rope climbs.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.

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