Today’s schedule
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. 5 Rounds [15min cap]
40 second Double KB Rack Hold (53’s/35’s)
250/200m Row
B. 4 Rounds [15min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)
At Home
A. 5 Rounds [15min cap]
20/20 second Mixed Farmers + Front Rack Hold (50’s/35’s)
250/200m Row
B. 4 Rounds [15min cap]
5/5 Single Leg Deadlifts (50’s/35’s)
15 DB Bent Row (50’s/35’s)
20 Broad Jumps (4/3ft)
Post time for Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx
And coming tomorrow…
“Midtown Catch”
For Time [18 min Cap]
15 Burpees Over Rower
40/30 Calorie Row
15 Burpees Over Rower
500m Run
15 Burpees Over Rower
In the remaining time:
Establish A Heavy Single Snatch
At Home
On a running clock…
For Time [0-14 min cap]
15 Burpees Over DB
500m Run
15 Burpees Over DB
500m Run
15 Burpees Over DB
Rest remaining time
From 14-18 min
Max Devil’s Press (50’s/35’s)
Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#
