Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
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. Hang Power Clean: In 15 minutes work up to a 3 rep max
B. 21-15-9 Rep Rounds: [14 minute Time Cap]
Hang Power Clean (135/95)
Lateral Barbell Burpees
Post load for Clean and time for WOD. Ex: 205#, 9:24 Rx.
And coming tomorrow…
A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
EVEN: 3x (Downward Dog + Upward Dog)
B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders (Singles 2:1)
Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36 Rx
