THUR 12.22.22

Coach David

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- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. Strict Press:
In 12 minutes work up to a 3 rep max.

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [19min cap]
Lunges (R+L=1)
Kettlebell Swings (53/35)

Post load for press and time for the WOD. Ex: 170#, 13:10 Rx.

And coming tomorrow…

Teams of 3
For Time [25min cap]

60 Deadlift (155/105)
90/60 Cal Row
45 Power Clean (155/105)
90 Chest To Bar Pull Ups (Rx+ = 60 Bar Muscle Ups)
30 Clean & Jerk (155/105)
90 Bar Facing Burpees

All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way

Score time to complete WOD. Ex: 18:23 Rx+

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