Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Jason
7p: All Levels CrossFit- Jason
8p: Open Gym- Jason
Workout of the Day
A. Strict Pullups: 1 set of max reps
B. Bodyweight Barbell Strength WOD:
500m Row
30 BW Back Squat
20 BW Deadlift
Post max reps for pullups and time to complete WOD: 18, 10:54 Rx (205#)
And coming tomorrow…
A. Thruster Complex: In 10 minutes work up to a heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters
B. Fran
21-15-9
Thrusters (95/65)
Pullups
Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx
