6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Rest 3 minutes between sets.
B. 7 minutes as many rounds as possible (AMRAP) of:
7 Wallball Shots 10ft (20/14)
**No Bands. Sub barbell assisted pullups 1:1 or ring rows 2:1
And coming tomorrow…
A. Push Press: 5 sets of 3 reps. Workup to a heavy set of 3.
B. 4 Rounds For Time:
4 Hang Power Clean (155/100)
8 Shoulder to overhead (155/100)
**Mod for pushups is incline pushups 1:1.
Thursday, April 24th is Bring a Friend Day!! We’ll have an all levels friendly WOD so invite a friend to join you for class on Thursday.