Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Push Press: 3 rep max
B. 7 Rounds [12 Minute Time Cap]:
7 Push Press (m = 65/95/115, w = 45/65/85)
7 C2B Pullups
7 Burpees
Post load for push press and time to complete WOD: 230#, 9:21 L3
And coming tomorrow…
A. 500m Row
B. Partner WOD:
10 minutes: Row for Cal
Partner overhead plate hold (10/15/25/35/45)
**Partners may switch positions as often as needed to keep plate overhead. Once partner is off rowing machine, plate may drop below overhead to exchange.
REST 3 minutes
2 minutes as many reps as possible:
Plate Front Squats (10/15/25/35/45)
REST 1 minute
2 minutes as many reps as possible:
Burpee Plate Steps
**One plate per team. Must come to full knee and hip extension on top of plate by stepping up (no hop on/off). Both partners may be working at the same time. No requirement for arms.
Post time for 500m Row and total cal, front squat reps, and burpees for WOD
Ex: 1:36, 145, 58, 48. L3
