THUR 02.09.23


Today’s schedule

6:00a: All Levels CrossFit- Isabelle
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- Michael
6:00p: All Levels CrossFit- Hailey
7:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps

B. Partner WOD
For Time [24min cap]

50/40 Cal Row
40 Burpees Over Erg
40 Synchronized Sit Ups
40 Box Jump Overs (24/20)
40 Power Cleans (155/105)(Rx+185/125)
40 Box Jump Overs (24/20)
40 Synchronized Sit Ups
40 Burpees Over Erg
50/40 Cal Row

Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.

And coming tomorrow…

3 Wall Walks
5/5 KB Hang Snatch (53/35)
30 Double Unders

Post total rounds and reps from AMRAP. Ex: 8+22 Rx

B. EMOM 12 (:30 on :30 off)
Min 1: L-Sit
Min 2: Superman Hold
Min 3: 20 Plate Russian Twists (25/15) R+L=1

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