WED 03.24.21

Gavin

Today’s schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

EMOM 20 (:40 work/ :20 rest)
Min 1: KB SDLHP (70/53)
Min 2: Double Unders
Min 3: Rope Climbs**
Min 4: Rest

At Home
EMOM 20 (:40 work/ :20 rest)

Min 1: DB SDLHP (50/35)
Min 2: Double Unders
Min 3: Pushup Position Row (50’s/35’s) (R+L=1)
Min 4: Rest

**NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.

Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 2 Rx

And coming tomorrow…

Partner WOD
AMRAP 12

800m Run (200m relay)
60 Alternating DB Snatch (50/35)
80/60 Cal Row (20/15 Cal relay)
40 Burpee Box Jump Over (24/20)

3 Minute Rest and Repeat. Continue where you left off.

At Home
Partner WOD
AMRAP 12

800m Run (200m relay)
60 Alternating DB Snatch (50/35)
400 Speed Step
40 Burpee Broad Jumps (4/3ft)

3 Minute Rest and Repeat. Continue where you left off.

Post rounds and reps for each AMRAP. 10 m = 1 rep. Ex: 1+168 Rx

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