Today’s schedule
6a: All Levels CrossFit- Jason
7a: All Levels CrossFit- Jason
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
Workout of the Day (WOD)
A. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold
B. TABATA IT AGAIN:
Double Unders
Row (for cal)
Kettlebell Push Press (16/8kg kettlebells)
Double Unders
Score total DUs part A. and total reps from each TABATA. Ex: 212, (210 / 46 / 65 / 189 ) Rx
And coming tomorrow…
A. Deadlift: 4 sets of 3. Working up to a heavy set of 3.
B. 5 Rounds for time [18 Minute Time Cap]:
5 Deadlift (155/105)
10 Bar-facing Burpees
15 Situps
Post load for deadlift and time for WOD. Ex: 410#, 8:20 Rx
