TUES 09.25.18

Power Cleans with Joe

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Michael
8:45p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A> Lurong WOD 2
From the Bottom to the Top
AMRAP 5

7 Front Squats
7 Toes-2-bar

L1: 55/35 with wall sit-ups
L2: 115/85 with hanging knee tucks
L3: 155/105 with Toes-2-Bar

B. Strict Press
6-6-6-6-6 (heavier than last week)

Post reps from the WOD and weight for press. Ex 121 L3, 135#.

And coming tomorrow…

Hot Sauce
AMRAP 3

21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
-3 min rest –
AMRAP 3
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
-3 min rest –
AMRAP 3
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
-3 min rest –
AMRAP 3
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Score is total overhead squats completed. Ex 67 Rx

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