Today’s schedule
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. EMOM 8
Min 1: Chest to Bar Pull Ups (less than 50%)
Min 2: Toes to Bar (less than 50%)
B. 4 Rounds [20min cap]
400m Run
20 Front Rack Reverse Lunges (95/65)
15 Push Ups
At Home
A. EMOM 8
Min 1: DB Bent Row (50’s/35’s)
Min 2: V-Ups
B. 4 Rounds [20min cap]
400m Run
20 DB Front Rack Reverse Lunges (50’s/35’s)
15 Push Ups
Post time for the WOD. Ex: 15:10 Rx
And coming tomorrow…
EMOM 20 (:40 work/ :20 rest)
Min 1: KB SDLHP (70/53)
Min 2: Double Unders
Min 3: Rope Climbs**
Min 4: Rest
At Home
EMOM 20 (:40 work/ :20 rest)
Min 1: DB SDLHP (50/35)
Min 2: Double Unders
Min 3: Pushup Position Row (50’s/35’s) (R+L=1)
Min 4: Rest
**NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.
Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 2 Rx
