TUES 07.05.22

Coach Hailey

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. E3MOM12
Min 1: 5 Back Squat (75% of 1RM)
Min 2: 8-12 Push Ups
Min 3: 5-8 Strict Chin Ups

B. 3 Rounds [18min cap]
400m Run
25 Toes to Bar
9 Double DB Snatch (35/25’s)

Post load for squats and time for the WOD. Ex: 325#, 12:11 Rx.

And coming tomorrow…

Wedding WOD
With a Partner on a 20:00 clock:
Buy In:
20 x 22m Shuttle Runs (down & back = 1) alternate every 5 reps

Directly into…
3 Rounds:
3 Rope Climbs*
3 x 11ft Handstand Walk OR 3 Wall Walks**
While 1 partner works, the other partner
*Holds Pistol Squat OR Wall Squat
**Hangs from Bar or Rings

AMRAP for the remainder of the time:
7 Pistols
7/7 Lunges
7 KB Swings (53/35)
7 Vault Over Wall (48in)

All rounds and reps are team totals. 1 partner working at a time. Partners may partition the AMRAP anyway.

Score rounds + reps completed in the AMRAP. Ex: 7+14 Rx

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