Today’s schedule
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
A. Back Squat
3 x 5 @ 80%
B. AMRAP 12
5 Pull Ups (Rx+ C2B)
10 Push Ups
15 Air Squats
30 Double Unders
At Home
A. Weighted Split Squats or Pistols
4 sets of 6/6
B. AMRAP 12
5 DB Bent Row (50’s/35’s)
10 Push Ups
15 Air Squats
30 Double Unders
Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx
And coming tomorrow…
Partner WOD
AMRAP 20
40/30 Cal Row
35 Push Press (75/55)
30 Box Jumps (24/20)
25 Power Snatches (75/55)
20 Wallballs (20/14 to 10/9ft)
At Home
Partner WOD
AMRAP 20
400m Relay
35 Bowtie DB Push Press (50/35)
30 DB Lunges (50/35)
25 DB Alt Snatches (50/35)
20 1-Arm DB Thruster (50/35)
All Reps are team totals. One partner working at a time.
Post total rounds + repetitions. Ex: 3 + 20 Rx.
