Today’s schedule
6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis
Workout of the Day (WOD)
A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)
B. 4 Rounds For Time:
10 Ring dips**
20 Hang squat clean thrusters (45/35)
10 Box Jumps (24/20″)
**No Bands on Ring Dips
Post max load for hang squat clean and time for 4 rounds. Ex: 175, 5:13
And coming tomorrow…
A. Kipping Pullups: 5 sets of 5. (Rx+ Chest to Bar). Rest 2 minutes between sets.
B. 5 Rounds
7 Burpee Pullups (Rx+ Chest to Bar)
7 Knees to elbows**
**Scale Toes to bar or Toes to rings (1:1) or AbMat Situps (2:1)
