
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- Richard
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Bench: 3×5 worksets. All sets at the same weight and complete as many reps as possible in the 3rd set. Rest 3 minutes between sets.
B. For Time:
25-20-15-10-5 reps of
Air Squats
Hand Release Pushups
Situps
200m Sprint
Post load and reps for bench and time for WOD. Ex: 240#, 7 reps, 12:40 Rx.
And coming tomorrow…
Triple AMRAP (as many rounds and repetitions as possible):
4 minutes AMRAP
5 Deadlift (285/155)
9 Wallballs (20/14) 10ft
3 minutes REST
3 minutes AMRAP
7 Thursters (95/65)
7 Kettlebell swings (24/16kg)
2 minute REST
2 minutes AMRAP
Burpee Pullups
Score total repetitions from each AMRAP and sum total repetitions for entire WOD
Ex: 82 + 56 + 20 = 158 Rx.