WED 07.13.22


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- Michael
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. E3MOM 12
Min 1: 5 Back Squat (78% of 1RM)
Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips)
Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)

B. Partner WOD
For Time: [12min cap]
50 Kettlebell Swings (70/53)
400m Run Together
50 Burpee Box Jump Over (24/20)

All the reps are team totals. One partner working at a time. Athletes must do a minimum of 3 BBJO before switching. Both athletes run together for 400m.

Post load for squat and time for the WOD. Ex: 305#, 8:50 Rx.

And coming tomorrow…

150 Double-Unders
50 Weighted Box Step-Ups (50/35) (24/20”)
50 Toes-to-Bar
50 Weighted Reverse Lunges Steps (50/35)

Post rounds and reps for AMRAP. Ex: 1+278 Rx.

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