TUES 08.23.22

Coach Mike doing archer pull ups

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)

“Front End”
Rep Rounds For Time [20min cap]

21-18-15-12-9
Front squats
Lateral Burpee Over Bar

Barbell Weight Each Round
Scaled
Men: 65/75/95/115/135
Women: 45/55/65/75/85

Rx
Men: 95/115/135/155/185
Women: 65/85/95/105/125

Rx+
Men: 135/155/185/205/225
Women: 95/105/125/135/145

Post time for the WOD. Ex: 14:30 Rx

And coming tomorrow…

3 Rounds For Time [21min cap]
12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
24 Toes to Bar
500/400m Row

(Rx+ Dumbbell Weight 70/50)

Post total time for the WOD. Ex: 16:25 Rx.

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