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- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael
Workout of the Day (WOD)
“Macarena”
Teams of 4-5 Athletes
20 Minute AMRAP
12/8 Calorie Row
10 Kettlebell Swings (m = 16/24/32, w = 12/16/20)
50ft Walking Lunge
Once the first athlete clears the rower, the second athlete can start conga line style. Reps are individual totals.
Post total rounds of the team + repetitions. 50ft = 1 rep. Ex: 31 + 38 L3.
And coming tomorrow…
For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)
Intermediate = 95/65
Scaled = 75/55
Post time for the WOD. Ex: 9:20 Rx
