6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Ellen
8p: Open Gym- Ellen
Workout of the Day (WOD)
A. Push Press: 5 sets of 3 reps. Worksets at the same weight. Max reps on final set.
B. 12 minute EMOM:
1st: 7 Push Press (60% of part A.)
2nd: 10 Hollow Rocks
3rd: 7 Strict Pullups (max reps in final minute)
Post load and reps for Push Press. Post total pullups for the WOD and weights.
Ex: 205# x 4 reps, 165#, 31 @ 25#.
And coming tomorrow…
A. Box Jumps: EMOM for 8 minutes 3 Box Jumps (step downs only). Same height for all sets.
B. Partner WOD
2 rounds with 2 minutes at each station:
Row for Cal
Kettlebell Hang Power Clean (20’s/12’s kg)
Box Jumps (30/24”) (step down only)
10ft Bear Crawl
Post box jump height and total reps from WOD. Ex 36”, 342 Rx