TUES 08.09.22

Coach Hailey flipping a tire

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
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)

“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)

Post time for the WOD Ex: 13:10 Rx+

And coming tomorrow…

EMOM 20
Min 1: 4 Front Squats (@ 75% 1RM)
Min 2: Parallette Pike Handstand Push Ups
Min 3: Box Jump Overs (24/20)
Min 4: Kettlebell Swings (53/35)
Min 5: Rest

Post load for squats and fewest reps completed in each minute. Ex: 4 at 275#, 12, 15, 24 Rx

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