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- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. 3 minutes Max Consecutive Singles: Must be performed with a Beaded Rope. 3 attempts within the 3 minutes.
B. Rep Rounds for Time. [30 minute time cap].
800-400-200m Run
40-20-10 Toes to bar
20-10-5 Front Squat (135/95)
20-10-5 Lateral Barbell Burpees
Post max consecutive reps for singles. Post time to complete rep rounds. If time capped post total reps completed (10m = 1rep) Ex: 218, 18:50 Rx
And coming tomorrow…
A. Bench: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.
B. Triple AMRAP (As many rounds & repetitions as possible):
3 minutes AMRAP
10 Hand Release Pushups
40 Double Unders**
1 minute Rest
3 minutes AMRAP
10 Pullups (Rx+ = Chest to Bar)
40 Double Unders
1 minute Rest
3 minutes AMRAP
10 Situps w/ Medball (20/14)
40 Double Unders
**Scale Double Unders to Singles 2:1
Post load and max reps for bench press. Post total reps from all 3 AMRAPs (50 reps per round).
Ex: 255#, 518.
