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
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David
Workout of the Day (WOD)
A. For Time [16min cap]
21-15-9
Overhead Squats (95/65)
Pull Ups (Rx+ C2B)
80 Double Unders Each Round (Rx+ 150 reps)
B. EMOM 16
Min 1: 10 Rower Pike Ups
Min 2: 15/12 Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest
Post time for WOD and sum of fewest reps for min 1 and 2 in EMOM. Ex: 12:20 Rx+, 25
And coming tomorrow…
A. Push Press
3 x 5 @ 80%
B. Rep Rounds [10min cap]
3-6-9-12-15-18-21
Bar Facing Burpees
Deadlift (185/125) (Rx+ 225/155)
Post load for push press and time for the WOD. Ex: 220#, 9:48 Rx+.
