Today’s schedule
6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
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. Team Rowling
10 frames of 100m
Rest 30-60 seconds between frames
B. 2 Rounds For Time [14min cap]
15 Burpee Box Jumps (20/24”)
30 Single Arm DB Hang Clean and Jerks (35/50)
45 Sit Ups
Post rowling score and time for the WOD. Ex: 12, 9:49 Rx
And coming tomorrow…
A. E3MOM 12
3 Deadlifts (no bounce)
4 Tall Landing Box Jumps
B. 5 Rounds For Quality
30 sec Handstand Hold
20/20 sec Pistol Hold
30 sec Hanging L-sit
Post load for Deadlift and time for WOD. Ex: 405#, 15:25 Rx
