WED 10.16.19

Game Face. Ready to WOD

Today’s schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

B. AMRAP 12
8 Burpee Box Jump Overs (24/20)
10 Dumbbell Power Cleans (50/35’s)
12 Wallballs (20/14 to 10/9ft)

Post load for clean complex and rounds for AMRAP. Ex: 245#, 6+18 Rx.

And coming tomorrow…

Partner WOD
2 Rounds [20min cap]

50 Plate Hops (45)
45 Seated Partner Twists (30/20)
40 Slam Balls (30/20)
35 Shuttle Sprints (7m)
30 Slam Ball Goblet Squats (30/20)

Post time for the WOD. Ex: 15:20 Rx

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