Today’s schedule
6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Shoulder Press: 3 sets of 3 reps. Worksets at same weight. Max reps final set.
B. 15 minute AMRAP
4 Chest-to-bar Pullups
8 Kettlebell Thrusters (16/12’s kg)
15 Cal Row
Post load and reps for Shoulder Press and total rounds and reps from WOD.
Ex: 135#, 4 reps, 7+8 Rx.
And coming tomorrow…
A. Back Squat: 3 sets of 5. Worksets. Max reps final set.
B. 3 Rounds For Time [15 minute time cap]:
300m Run
6 Muscle Ups**
30 Double Unders*
**Sub 6 False-grip Chest-to-ring pullups + 6 Ring Dips
*Scale Double Unders 3:1 Singles (90 reps)
Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 9:38 Rx