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!
Partner WOD [30 min cap]
3 Rounds
20 Partner Med Ball Sit Ups (20/14)
20 Burpees
20 Slam Balls (30/20)
-80/55 Calorie Row-
2 Rounds
20 Partner Med Ball Sit Ups (20/14)
20 Burpees
20 Slam Balls (30/20)
-80/55 Calorie Row-
1 Round
20 Partner Med Ball Sit Ups (20/14)
20 Burpees
20 Slam Balls (30/20)
Post time to complete WOD. Ex: 22:32 Rx.
And coming tomorrow…
A. Clean & Jerk Complex
Hang Squat Clean + Front Squat + Jerk
5 x 1+2+2 (increasing)
B. For Time [10 min cap]
4 Thrusters (135/95)
1 rope climb
8 Thrusters
2 Rope Climbs
12 Thrusters
3 Rope Climb
Post heaviest load for C&J complex and time to complete WOD. Ex: 225#, 8:56 Rx
