THUR 03.27.14

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes

B. 20 minutes As many rounds and repetitions as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees

Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee. Post total repetitions (ex: 117).

And coming tomorrow…

A. Jump rope: For 10 minutes (40 seconds work: 20 seconds rest)
Odd: Max double unders
Even: Pushup position plank hold

B. Tabata Complete This:
In as few of Tabata rounds (20 seconds work: 10 seconds rest) as possible complete the following:
30 Calorie row
40 Burpee plate hops (45#)
50 One arm alternating kettlebell snatch (16/12kg)
60 Situps w/ med ball (20/14)
70 Double Unders (Singles 3:1)

**20 minute time cap

Post number total double unders from 5 intervals and number of rounds taken to finish chipper. If time expires post number of total reps completed.

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