TUES 10.12.21

Mike A.

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. For Time: [22min cap]
Rx

20 Pulls on the Rower
15 Wall Balls (20/14#)
– Row until you accumulate 2000/1600m

Intermediate
15 Wall Balls (14/10#)
– Row until you accumulate 1600/1200m

Beginner
10 Wall Balls (10/8#)
– Row until you accumulate 1200/900m

B. 3 Sets For Quality:
30 Russian Twists
20 Alternating Single-Leg Deadlifts (20/14#)

At Home
A. For Time: [22min cap]

500 Double Unders
– Every minute on the minute perform 7 DB squats

Score time for the WOD. Ex: 10:20 Rx

And coming tomorrow…

A. 5 Rounds For Time: [17min cap]
20 Weighted Anchored Sit Ups (35/25)
400m Run

B. 2 Sets For Load
10 Bench Press @ 67.5%
5/5 Weighted Single Leg Squats
Then…
1 Set Max Unbroken Reps
Bench Press @ 67.5%
5/5 Weighted Single Leg Squats

Post time for the WOD and weights and reps for bench and squats.
Ex: 16:40 Rx, 175#, 14 reps, 60#

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