Today’s schedule
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
Workout of the Day (WOD)
Wedding WOD
With a Partner on a 20:00 clock:
Buy In:
20 x 22m Shuttle Runs (down & back = 1) alternate every 5 reps
Directly into…
3 Rounds:
3 Rope Climbs*
3 x 11ft Handstand Walk OR 3 Wall Walks**
While 1 partner works, the other partner
*Holds Pistol Squat OR Wall Squat
**Hangs from Bar or Rings
AMRAP for the remainder of the time:
7 Pistols
7/7 Lunges
7 KB Swings (53/35)
7 Vault Over Wall (48in)
All rounds and reps are team totals. 1 partner working at a time. Partners may partition the AMRAP anyway.
Score rounds + reps completed in the AMRAP. Ex: 7+14 Rx
And coming tomorrow…
A. Power Clean
4 sets of 3 reps 80% of 1RM
Rest 3 minutes between sets
B. For Time [15min cap]
25 Burpees
25 Push Press (95/65)
25 V-Ups
150 Double Unders
25 V-Ups
25 Push Press
25 Burpees
Post load for clean and time for WOD. Ex: 215#, 13:10 Rx.
