Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
4 Rounds
In a 5 minute window complete
500/400m Row
6 Burpee Box Jump Overs (24/20)*
400m Run
Rest 3 minute between rounds
*Rx+ = 10 reps
At Home
4 Rounds
In a 5 minute window complete
400m Run or ½ mile Bike
8 (Burpee + Squat Jump) (Rx+ = 12)
400m Run
Score fastest and slowest time for each round. Ex: 4:21, 4:43 Rx
And coming tomorrow…
A. For Time [14min cap]
50′ Handstand Walk
21 C2B Pull Ups*
50′ Handstand Walk
15 C2B Pull Ups
50′ Handstand Walk
9 C2B Pull Ups
50′ Handstand Walk
*(Rx+ 12-9-6 Bar Muscle Ups)
B. E2MOM 8
8-6-4-2
Clusters (Increase weight each round)
20 Straight Leg Sit Ups
At Home
A. For Time [14min cap]
5 Walk Walks
21 DB Bent Row (50’s/35’s) or Superman Towel Pull
5 Walk Walks
15 DB Bent Row
5 Walk Walks
9 DB Bent Row
5 Walk Walks
B. E2MOM 8
8-6-4-2
DB Clusters (Increase weight each round) or Squat Broad Jumps
20 Straight Leg Sit Ups
Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#
