Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pat
5:30p: All Levels CrossFit- Pat
6:30p: All Levels CrossFit- Pat
7:30p: Weightlifting- Pietsch
Workout of the Day (WOD)
A. Front Squat
Max Day!!
B. 4 Rounds
21 Wall Balls (20/14)
18 Pull Ups
15 Kettlebell Swings (53/35)
12 Handstand Push Ups
Post heaviest front squat completed and time to complete WOD. Ex: 325#, 16:33 Rx
And coming tomorrow…
A. 3 Rounds
40 Sit Ups
20 DB Bench Press (50/35’s)
20 DB Box Step Ups (24/20)
B. Clean Complex
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
[Work to a Heavy Complex in 15min]
Post time to complete WOD and heaviest weight used for clean complex. Ex: 12:22 Rx, 185#
