Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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)
A. EMOM 15
Min 1: Strict Handstand Push Ups
Min 2: Handstand Walk
Min 3: Rest
B. AMRAP 20
200m Run
3 Wall Walks
12 Box Jump Overs (24/20″)
Post total HSPU reps, total walking distance, and rounds for the AMRAP. 10m = 1 rep.
Ex: 36, 145 ft, 7+21 Rx.
And coming tomorrow…
A. For Time [16min cap]
21-15-9
Overhead Squats (95/65)
Pull Ups (Rx+ C2B)
80 Double Unders Each Round (Rx+ 150 reps)
B. EMOM 16
Min 1: 10 Rower Pike Ups
Min 2: 15/12 Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest
Post time for WOD and sum of fewest reps for min 1 and 2 in EMOM. Ex: 12:20 Rx+, 25
