WED 07.21.21

Gavin
Gavin

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
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. E4MOM 16
Min 1: 4 Back Squat (81% of 1RM)
Min 2: 10-15 Push Ups
Min 3: 5-8 Strict Chin Ups
Min 4: Rest

B. AMRAP 12
50 Double Unders
15 Reverse Burpees

At Home
A. E4MOM 16

Min 1: 5 DB Tempo Squats 4411 (50/35’s)
Min 2: 10-15 Push Ups
Min 3: 5-8 DB Bent Row or Pulling Movement
Min 4: Rest

Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx

And coming tomorrow… Bring-A-Friend Day!!

Partner WOD
AMRAP 20

Cal Row
20 Kettlebell Sumo Deadlift High Pulls (70/53)
200m Run (together)
30 Straight Leg Sit Ups

Cal Row Each Round
Round 1: 10/8
Round 2: 20/16
Round 3: 30/24
Round 4: 40/32
Round 5: 50/40
Round 6: 60/48

At Home
AMRAP 20

400m Run Relay (200m each)
20 Single Arm DB Sumo Deadlift High Pulls (50/35)
200m Run (together)
30 Straight Leg Sit Ups

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post rounds and reps for the AMRAP (10m = 1 rep). 5+49 Rx

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