Workout of the Day (WOD)
EMOM 30
Min 1: Cal Row
Min 2: Lateral Burpee Over Erg
Min 3: Sit Ups
Min 4: Cal Echo Bike
Min 5: DB Snatch (50/35)
Min 6: Hand Release Push Ups
Post the fewest reps completed in the minute for each movement.
Ex: 15, 12, 20, 12, 20, 15 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Michael
And coming tomorrow…
A. Overhead Squat:
In 15 minutes working up to a heavy 2 rep
B. Teams of 2. For Time Complete [16min cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (65/45)
40 Overhead Squats (75/55)
20 Overhead Squats (95/65)
All reps are team totals. One partner working at a time.
Rx+ weights
95/65
115/85
135/95
Post load for Overhead Squat and time for WOD. Ex: 175#, 14:40 Rx.
