Today’s schedule
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Michael
5:30p: Zoom CrossFit- Damon
Workout of the Day (WOD)
5 Rounds
AMRAP 3
5 Power Cleans (135/95)
7 Push Ups
12 Air Squats
Rest 1 minute between rounds. Continue AMRAP where you left off.
Post rounds for the AMRAP. Ex: 12+10 Rx.
Home WOD
5 Rounds
AMRAP 3
5 Sprawls
7 Push Ups
12 Air Squats
Rest 1 minute between rounds. Continue AMRAP where you left off.
And coming tomorrow…
4 Rounds [21min cap]
400m Run
15 Pull Ups
21 Box Jumps Overs (24/20”)
Post rounds for the AMRAP. Ex: 12+10 Rx.
Home WOD
4 Rounds
2 min jog in place
15 Bent Over Rows
20 Jump Overs
Coach’s Notes
Pull-Up subs:
Bent over rows
Burpees
Box Jump Overs subs:
Jump Over low object (suitcase, backpack, ottoman, etc)
Lunge Step
