Today’s schedule
6a: All Levels CrossFit- Tom
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
Triple AMRAP (as many rounds and repetitions as possible):
4 minutes AMRAP
5 Deadlift (285/155)
9 Wallballs (20/14) 10ft
3 minutes REST
3 minutes AMRAP
7 Thursters (95/65)
7 Kettlebell swings (24/16kg)
2 minute REST
2 minutes AMRAP
Burpee Pullups
Score total repetitions from each AMRAP and sum total repetitions for entire WOD
Ex: 82 + 56 + 20 = 158 Rx.
And coming tomorrow…
A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.
B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
10 Box Jumps (30/24”) w/ step downs only
50 Double unders (3:1 singles)
Post load for push jerk and time for WOD. Ex: 230#, 12:10 (185#)
