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)
EMOM 4
min 1: 3 Wall Walks
min 2: 15 Kettlebell Swings (53/35)
In 4 min Complete:
10 Alternating DB Snatches (50/35)
8 Single Arm DB Press (4/4)
6 DB Bowtie Reverse Lunges (3/3)
4 Single Arm DB Thrusters (2/2)
(complete list 1 time, then rest the remainder of the 4min)
EMOM 4
min 1: 3 Wall Walks
min 2: 15 Kettlebell Swings (53/35)
In 4 min Complete:
10 Alternating DB Snatches (50/35)
8 Single Arm DB Press (4/4)
6 DB Bowtie Reverse Lunges (3/3)
4 Single Arm DB Thrusters (2/2)
(complete list 1 time, then rest the remainder of the 4min)
Record times to complete DB Chipper Ex; 1:30, 1:28 Rx
And coming tomorrow…
A.Weighted Pull Ups
5-5-5-5-5
Max Chin Over Bar Hold after final set
B. 3 Rounds
400m Run
15 Slam Balls (30/20)
10 Box Jumps (30/24)
