WED 06.30.21

Nat

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. E3MOM 15
Min 1: 5 Back Squat (73% of 1RM)
Min 2: 5-8 Strict Pull Ups
Min 3: 5-8 Strict Ring Dips

B. AMRAP 8
8 Deadlift (185/125)
8 Kettlebell Swings (53/35)
8 Handstand Push Ups

At Home
A. E3MOM 15

Min 1: 5 Tempo DB Squats 3331
Min 2: 5-8 Strict Pull Ups or pulling movement
Min 3: 5-8 Dips

B. AMRAP 8
8 DB Deadlift (50’s/35’s) or Reverse Hypers
8 DB Swings (50/35) or Broad Jumps
8 Handstand Push Ups

Post load for squat and rounds and reps for AMRAP. Ex: 305#, 6+8 Rx.

And coming tomorrow…

4 Rounds
In a 5 minute window complete

500/400m Row
6 Burpee Box Jump Overs (24/20)*
400m Run

Rest 3 minute between rounds

*Rx+ = 10 reps

At Home
4 Rounds
In a 5 minute window complete

400m Run or ½ mile Bike
8 (Burpee + Squat Jump) (Rx+ = 12)
400m Run

Score fastest and slowest time for each round. Ex: 4:21, 4:43 Rx

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