THUR 10.24.19

I’ll just casually get into a full front split. NBD.

Today’s schedule

5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Kyle
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Open Gym- Michael
8:00p: Open 20.3 Live Announcement

Workout of the Day (WOD)

Min 1 – 5 Box Jump Overs + 5 Toes to Bar
Min 2 – 5 Kettlebell Swings + 5 Goblet Squats (70/53)
Min 3 – 5R/5L DB Hang Clean and Jerk (50/35)
Min 4 – 50 second Row, Bike, or Ski (Slow recovery pace)

Score total cal. Note recovery pace should be sub 15/12 cal per 50 seconds. Focus on form, breathing, and stroke rate on row, bike, or ski.
Ex: 58 Rx.

And coming tomorrow…


7 Ring Muscle Ups
10 Hang Power Cleans (165/110)
50 Wallballs

Post rounds and reps completed in AMRAP. Ex: 3+45 Rx

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