TUES 07.12.22


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)

10 DB Box Step Overs (50/35’s)(24/20)
15/12 Cal Row
-8min Rest-
10 DB Thrusters (50/35’s)
15/12 Cal Row

Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.

And coming tomorrow…

A. E3MOM 12
Min 1: 5 Back Squat (78% of 1RM)
Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips)
Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)

B. Partner WOD
For Time: [12min cap]
50 Kettlebell Swings (70/53)
400m Run Together
50 Burpee Box Jump Over (24/20)

All the reps are team totals. One partner working at a time. Athletes must do a minimum of 3 BBJO before switching. Both athletes run together for 400m.

Post load for squat and time for the WOD. Ex: 305#, 8:50 Rx.

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