WED 03.20.19

Anastasiya

CFM Upcoming Events

Friday, March 22nd 7:00 pm: CFM Friday Night Lights 19.5 for the CrossFit Open!

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat
4-4-4-4-4
Work to a Heavy set of 4

B. 4 Rounds
200m Run
9 Shoulder to Overhead (135/95)

Post load for squat and time for the WOD. Ex: 355#, 7:21 Rx.

And coming tomorrow…

A. Single Leg Barbell Deadlift
4 x 6/6 (increase weight each set as form allows)
Stand on top of a 45# Plate

B. AMRAP 12
5 Hang Power Cleans (155/105)
10 Box Jump Overs (24/20)
30 Double Unders

Post load for deadlift and rounds and reps for the AMRAP. Ex: 145#, 7+10 Rx

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