Workout of the Day (WOD)
A. Weighted Pull Ups
3 sets of 5 reps
B. 5 Sets Each For Time
Complete 1 set every 4 minutes. Rest reminder of the time.
20 Box Jump Overs (24/20″)
25/20 Cal Row
Post weight for pull ups and slowest time for your sets.
Ex: 53#, 2:25 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
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
And coming tomorrow…
A. AMRAP 15
40 Burpees Over Bar
30 Deadlift (135/95)
30 Burpees Over Bar
30 Clean (135/95)
20 Burpees Over Bar
30 Clean & Jerk (135/95)
10 Burpees Over Bar
AMRAP Snatch (135/95)
B. EMOM 9
Min 1: L-Sit (10-30 sec)
Min 2: Superman Hold (20-30 sec)
Min 3: 20 Plate Russian Twists (25/15)
Post total reps completed in the AMRAP. Ex: 194 Rx
