THUR 04.23.15 Bring-A-Friend Day!!

Balance. Saturday noon yoga class.
Balance. Saturday noon yoga class.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Kelly
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
8p: Open Gym- Cancelled

Workout of the Day (WOD): Bring-A-Friend Day!!

A. 500m Row For Time

B. Partner WOD: 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners pick up where the other partner finished.
5 Burpees
10 Goblet Squats (16/8)
15 Abmat situps

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 Rx.

And coming tomorrow…

A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)

B. 3 Rounds for Time
15 Deadlift (155/105)
30 Kettlebell Swings (20/12 kg)
45 Double Unders (Singles 3:1)

Post load for deadlift and time for WOD. Ex: 335#, 10:09 Rx.

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