Today’s schedule
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
Rep Rounds For Time [24min cap]
30-20-10
Burpees Over Rower
Alternating DB Snatches (50/35)
Toes to Bar
500/400m Row at end of each round
At Home
Rep Rounds For Time [24min cap]
30-20-10
Burpees Over DB or Over Towel
Alternating DB Snatches (50/35) or 1-Arm Sprawls
Alternating Single Leg V-ups (R+L=1)
400m Run at end of each round
Post total time for the WOD. Ex: 16:25 Rx.
And coming tomorrow…
A. Jerk
(from racks)
3-3-3-3
B. 5 Rounds [15min cap]
12 Box Jump Overs (30/24)
10 Burpee Pull Ups (Rx+ 5 Burpee Ring Muscle Up)
At Home
A. DB Jerk (3 sec pause in catch/split)
5-5-5-5
B. 5 Rounds [15min cap]
12 Box Jump or Step Overs (As high as safely possible)
10 Burpees
10 Dumbbell Bent Row or Pulling Movement (50’s/35’s)
Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.
