Today’s schedule
7:00a: All Levels CrossFit- Liza
8:00a: Open Gym- Liza
12n: All Levels CrossFit- Jeannette
1:00p: Open Gym- Jeannette
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. E3MOM 12
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round
B. Rep Rounds [20min cap]
10-20-30-40-50
Sit Ups
DB Deadlift (50’s/35’s)
15 Burpee Box Jump Overs (24/20) each round
Post load for squats and time for the WOD. Ex: 275#, 18:30 Rx.
And coming tomorrow…
Jump Start
For Time [21min cap]
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
Post time for the WOD. Ex: 14:32 Rx
