Today’s schedule
6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Hailey
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. E3MOM15
4 Deadlifts (no bounce)
2/2 Single leg take off box jumps
B. AMRAP 9
10 Power Cleans (95/135)
3 Bar Muscle Ups
Post load for Deadlift and Rounds for AMRAP. Ex: 430#, 8+7 Rx.
And coming tomorrow…
A. “Fuel”
4 Rounds [15min cap]
5 Burpees
10 Toes to Bar
15 Double DB Squats 35’s/50’s)
200/150m Row
B. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)
Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#
