
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Ring Rows
Complete 4 Sets of 7 Reps. Rest 2-3 minutes between sets. Max reps on final set.
B. 3 Rounds For Time [24 Minute Time Cap]
500m Row
200m Run
21-15-9 Burpees
200m Run
Rx+ = 27-21-15 Burpees
Post time for WOD. Ex: 19:40 Rx+
And coming tomorrow…
A. Overhead Squat Complex: In 15 minutes work up in weight to a heavy complex from the floor.
1 Snatch + 1 Overhead Squat
@ 80% 1RM Snatch
B. 3 Rounds For Time [9 Minute Time Cap]:
10 Overhead Squats (m = 65/95/135, w = 45/65/95)
50 Double-unders
Post load for complex and time for the WOD. Ex: 165#, 7:14 L3