THURS 08.23.18 Bring-a-Friend Day!

Let me tell you ’bout my best friends! Graveyard Games 2017.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

Bring-A-Friend Day!
A. 15 Minute AMRAP

30 Goblet Squats (53/35)
30 Kettlebell Swings
30 Mountain Climbers
30 Slam Balls (30/20)

B. Bench Press
6-4-2-6-4-2

Post Rounds+Reps for WOD and heaviest weight used for Bench Press. Ex: 5+20 Rx, 215#.

And coming tomorrow…

A. Back Squat E2MOM
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 85%

Complete one set on the 2 min, then proceed down the list

B. Weighted Pull Ups
5-4-3-5-4-3

Post heaviest load for back squat and weighted pull up Ex: 325#, 25# Rx

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