WED 09.21.22

Kris

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Cameron
1:00p: Open Gym- Cameron
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

“Windfall”
4 Rounds For Time [22min cap]

20 Shoulder to Overhead
15 Front Squats
20 Box Jump Overs (24/20″)

Barbell Weight
Round 1: 135/95
Round 2: 155/105
Round 3: 175/125
Round 4: 205/145

Post time for the WOD or rounds and reps completed. Ex: 3+24 Rx

And coming tomorrow… Bring-A-Friend Day!

Partner WOD
AMRAP 24

20 Partner Med Ball Sit Ups (20/14)
20 Burpees**
20 Sumo Deadlift High Pull (53/35)
50/40 Cal Row

1 Partner working at a time. All reps are team total. Partition the rounds and reps anyway **except one partner must do a minimum of 5 burpees before switching.

Post rounds and reps for the WOD. Ex: 4+24 Rx

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