6a: All Levels CrossFit- Michael
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)
A. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the 3rd set.
B. 12 minute as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10 Cal Row
40 Double Unders (3:1 singles)
Post load and reps for press and total rounds and repetitions completed.
Ex: 155#, 7 reps, 7 + 10 Rx
And coming tomorrow…
A. Front Squat: In 12 minutes work up to a heavy set of 3.
B. 12-9-6-3 Rep Rounds of [16 Minute Time Cap]
Front Squat (95/65)
Wallball Shots 10ft target (20/14)
Kettlebell Swings (24/16kg)
Post load for front squat and time for WOD. Ex: 245#, 10:12 Rx.