THUR 09.22.22 Bring-A-Friend Day!

Coach Hailey

Upcoming Events

Thursday 9/22 Bring-A-Friend Day!!

Today’s schedule

6:00a: All Levels CrossFit- Adam
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)

Partner WOD

20 Partner Med Ball Sit Ups (20/14)
20 Burpees**
20 Sumo Deadlift High Pull (53/35)
50/40 Cal Row

1 Partner working at a time. All reps are team total. Partition the rounds and reps anyway **except one partner must do a minimum of 5 burpees before switching.

Post rounds and reps for the WOD. Ex: 4+24 Rx

And coming tomorrow…

A. Snatch + Overhead Squat
5 x 1+1

B. 3 Rounds [20min cap]
400m run
15 Burpees
100 Double Unders
15 Overhead Squats (120/85)

Post load for snatch complex and time for the WOD. Ex: 185#, 15:15 Rx.

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