Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Casey
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day
A. Cleans: In 15 minutes Clean 1-1-1-1-1-1 workups.
B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 115:155 / w = 85:105)
400m Run
Post load and type of clean and time to finish WOD.
Ex1: 240# Squat Clean, 9:34. Rx+
And coming tomorrow…
A. 3 Rounds
Max Strict Ring Dips (30 seconds:90 seconds rest)
Max Parallette Pushups (30 seconds:90 seconds rest)
B. 5 Rounds: Kettlebell weight (24/16kg)
8 One-arm Russian Kettlebell Swings (Alternating arms)
4 One-arm Kettlebell Front Squat (Left arm)
8 One-arm Kettlebell Snatch (Alternating arms)
4 One-arm Kettlebell Front Squat (Right arm)
Post total for ring dips, total for pushups, and time to finish WOD. Ex: 38, 24, 8:10 Rx.
