WED 11.16.22

Coach David

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift
Heavy set of 5 reps

B. 5 Rounds Not For Time
15 GHD Sit Ups
40ft Handstand Walk

Post load for deadlift. Ex: 385#

And coming tomorrow… Bring-A-Friend Day!!

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. Partner WOD
2 Rounds [20min Cap]
30/24 Cal Row
60 Box Jump Overs (24/20)
30/24 Cal Row
40 Toes to Bar

Post total reps of pull ups and time for the WOD. Ex: 31, 16:10 Rx

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