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- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Rope Climbs: 8 minutes every minute on the minute 1 rope climb
**Wear long socks or pants to protect your shins when climbing rope.
B. 5 Rounds For Time [20 minute time cap]
10 Hand Release Burpees
15 Cal Row
20 AbMat Situps
Post load and reps for rope climbs and time for WOD: Ex: 10#, 8 reps, 11:10 Rx
And coming tomorrow…
A. Deadlift: In 18 minutes work up to a 5 rep max.
B. Rep Rounds For Time:
15-12-9
Deadlift (m = 155/205, w = 105/135)
Box Jumps (24/20”) (step downs only)
Pullups (C2B = Rx+)
Post load for deadlift and time for WOD. Ex: 315#, 9:34 Rx+
