WED 07.28.21

Adam R.

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
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- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Pistols
In 10 minutes practice progressions for pistols

B. AMRAP 12
10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)

At Home
B. AMRAP 12

10 Lateral Burpees Over the DB
20 Alternating Pistols
15 DB Deadlifts (50’s/35’s)

Post rounds for the AMRAP Ex: 5+20 Rx

And coming tomorrow…

Partner WOD
Chippy Chipperooski
AMRAP 20

90 Kettlebell Sumo Deadlift High Pulls (70/53)
80 Calorie Row
70 Hand Release Push Ups
600m Run (Together)
50 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps]
40 Calorie Row
30 Hand Release Push Ups
200m Run (Together)
[20 Straight Leg Raises after EACH movement]*

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). 1+49 Rx
*(Rx+ 10 Sync T2B)

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