TUES 01.07.20

Shifali

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Back Squat
20min to establish a 1 rep max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

Post load for squat. Ex: 375#

And coming tomorrow…

For Time [20min Cap]
1000m Row
15 Deadlifts (225/155)
30 Alt DB Snatches (50/35)(total reps)
45 Sit Ups
30 Alt DB Snatches
15 Deadlifts
40 DB Overhead Lunges (50/35)

Post time for the WOD. Ex: 15:49 Rx.

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