WED 02.05.20

Toss ’em up!

Today’s schedule

5a: All Levels CrossFit- Brianna
5:45a: All Levels CrossFit- Brianna
6:30a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:15a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

EMOM 25 (45 seconds work: 15 seconds rest)
Min 1: Cal Row
Min 2: Burpees
Min 3: Lunges
Min 4: Sit Ups
Min 5: Slam Balls (30/20)

Post total calories on row. Ex: 102.

And coming tomorrow…

A. Overhead Squat: In 15 minutes working up to a heavy 2 rep

B. Teams of 2. For Time Complete [16 Minute Time Cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (m = 55/95, w = 45/65)
40 Overhead Squats (m = 75/115, w = 50/80)
20 Overhead Squats (m = 95/135, w = 65/95)

All reps are team totals. One partner working at a time.

Post load for Overhead Squat and time for WOD. Ex: 215#, 14:40 Rx.

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