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.
