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)
A. Speed Step
3 sets of max speed step in 1 minute
Rest 3 minutes between efforts
B. E5M x 4 Rounds
10/10 KB Hang Snatch (53/35)
20 Wallball (20/14) to 10/9ft
20/15 Cal Row
Post max speed step and slowest interval. Ex: 95, 2:25 Rx.
And coming tomorrow…
“Windfall”
4 Rounds For Time [22min cap]
20 Shoulder to Overhead
15 Front Squats
20 Box Jump Overs (24/20″)
Barbell Weight
Round 1: 135/95
Round 2: 155/105
Round 3: 175/125
Round 4: 205/145
Post time for the WOD or rounds and reps completed. Ex: 3+24 Rx
