Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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- Cameron
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat
6-6-6-6-6
Work to a Heavy set of 6
B. 4 Rounds [16min cap]
20/15 Cal Row
9 Shoulder to Overhead (135/95)
12 KB Farmer’s Lunges (70’s/53’s)
Post load for squat and time for the WOD. Ex: 325#, 10:20 Rx
And coming tomorrow… Bring-A-Friend Day!!
EMOM 20 (:40 work/ :20 rest)
Min 1: KB SDLHP (70/53)
Min 2: Double Unders
Min 3: Rope Climbs**
Min 4: Rest
**NOTE: All athletes must wear long socks (ankle/shin) when climbing rope to protect their legs.
Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 2 Rx
