Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Strict Pullups: Every minute on the minute for 7 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest
B. 3 Rounds For Time:
10 Kettlebell swings (32/24kg)
10 Burpee pullups
Post reps for pullups and time to complete WOD. Ex: 36, 4:25 Rx.
And coming tomorrow…
A. Deadlift: 5 rep max
B. For Time: 0:00-4:00:
300m shuttle sprint (30 x 10m)
Rest remainder of 4 minutes
4:00-8:00:
300m shuttle sprint (30 x 10m)
Rest remainder of 4 minutes
At 8:00 complete 4 Rounds For Time:
100m shuttle sprint
4 Kettlebell snatch (left arm)
4 Overhead Kettlebell backward lunge steps (left arm)
100m shuttle sprint
4 Kettlebell snatch (right arm)
4 Overhead Kettlebell backward lunge steps (right arm)
Post load for deadlift, times for 300 shuttles and time for WOD. Ex: 405#, 67, 69, 12:40 (24kg)
