Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael
Workout of the Day (WOD)
AA. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
70% of 1RM Front Squat For Both Lifts
B. 5 Rounds
10 Power Cleans (135/95)
20 Air Squats
Post weight used for squats and time to complete WOD. Ex: 205#, 7:22 Rx
And coming tomorrow…
A. Muscle Up
10min to work on Muscle Up transitions
B. Star Lord
AMRAP 20
200 Double Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14)
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle Upsr
Post time to rounds and reps completed during AMRAP. Ex: 1+20 Rx
