Today’s schedule
6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College 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: 4 sets of 4. Working up to a heavy set of 4.
B. 5 Rounds for time:
5 Deadlift (155/105)
10 Bar-facing Burpees
15 Situps
And coming tomorrow…
A. Rotate each station every minute for 12 minutes:
1st minute: 5 GHD situps
2nd minute: 5x (downward dog + upward dog)
3rd minute: 2 Tire flips
B. Chipper
15 Tire flips
20 Pullups
30 GHD situps
20 Burpee Box Jumps (24”/20”)
15 Handstand pushups
Chipper may be broken into rounds of smaller reps. If resting/pausing for more than 5 seconds transition to next movement down the line until total rep counts for each movement are complete. 16 minute time cap.
Post time or total reps completed.
