Today’s schedule
6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Deadlift: 3 rep max
B. 5 Rounds
15 Burpees
50 Double Unders
Post load for deadlift and time to complete WOD. Ex: 405#, 10:48 Rx
And coming tomorrow…BRING-A-FRIEND DAY!!
A. 500m Row For Time
B. Partner WOD:
10 minutes: Row for meters
Partner overhead barbell hold (45/35)
**Partners may switch positions as often as needed to keep barbell overhead. Once partner is off rowing machine, barbell may drop from overhead to exchange.
REST 3 minutes
2 minutes as many reps as possible:
Front Squats (45/35)
REST 1 minute
2 minutes as many as possible:
Burpee Plate Hops
**One 45# plate per team. Must come to full knee and hip extension on top of plate. May step up or hop on plate. Both partners may be working at the same time. No requirement for arms.
Post time for 500m Row and total meters, front squat reps, and burpees for WOD
Ex: 1:36, 2225m, 58, 48. Rx
