Workout of the Day (WOD)
EMOM 20
Min 1: DB Man Makers (50’s/35’s)
Min 2: Rest
Min 3: 5 Back Squat
Min 4: Rest
Back Squat Percentages
70-75-80-80-80%
Post reps of Man Makers and back squat load. Ex: 18 Rx, 305#
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. 500m Row
B. Partner WOD [20min cap]
2 Rounds
40/32 Cal Row
35 Med Ball Sit Ups (20/14)
30 Burpee Box Jump Overs (24/20″)
All reps are team totals. 1 partner working at a time. Partners must complete a minimum of 5 burpees before switching.
Post time for 500m Row and time for the WOD
Ex: 1:36, 15:40 Rx
