Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Patrick
6:00p: All Levels CrossFit- Patrick
7:00p: Weightlifting- David
Workout of the Day (WOD)
A. Squat Waves E3MOM 18
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 78% FS
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 88% FS
B. EMOM 10
Min 1: Candlestick hold to straddle stretch
Min 2: L-sit hold (20-30 seconds)
Post load for back squat and heavy front squat Ex: 315, 305
And coming tomorrow…
E5MOM 20
In 4 minutes complete the following
15 Burpees Over The Rower
25/20 Calorie Row
15 Burpees Over The Rower
AMRAP Wall Balls (20/14)
Rest 1 minute between rounds
Post total wall ball reps completed. If all the reps are not completed in a round also score reps missed.
Ex 1: 132 Rx.
Ex 2: 38 (-20) Rx.