Today’s schedule
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael
Workout of the Day (WOD)
“Miami Rain”
Level 2 (Rx)
AMRAP 16
40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press (50/35’s)
20 Bar Muscle Ups
Level 1
AMRAP 16
40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Ring Rows
20 Devil’s Press (35/20’s)
20 Pull Ups
At Home
AMRAP 16M
40 Alt DB Snatches (50/35) or 1-Arm Sprawl
40 DB Bent Row (50/35’s) or Pulling Movement
30 DB Burpees (50/35’s) or Burpee Airplane
30 DB Hang Clean & Jerk (50/35’s) or Burpee Broad Jump
20 Devil’s Press (50/35’s) or Inverted Burpee
20 Reverse Devil’s Press (50/35’s) or Reverse Burpee Airplane
Post reps completed for AMRAP. Ex: 243 Rx
And coming tomorrow…
A. EMOM 20
Min 1: 10 Wall Balls (20/14 to 11/10’)
Min 2: 12 Banded Straight Arm Pull Downs
Min 3: 50ft Walking Lunge
Min 4: 12 Kettlebell Swings (53/35)
At Home
A. EMOM 20
Min 1: 10 1-Arm Thrusters (50/35)
Min 2: 12 DB Pullover (50/35)
Min 3: 50ft Walking Lunge
Min 4: 12 DB Swings (53/35)
B. Bulletproof Shoulders
20/20 Side Plank Rev-Fly
8 Table Top Y-hold (15 sec hold) 4x/side “Palm facing down”
15 Scapular Pushups
4 sets Bent Over T’s [5 reps + Overload] “Thumbs up”
4 sets Bent Over W’s [5 reps + Overload] “Pinkies up”
15/15 Side Ext Rot. w/ 2.5-15#
Post fewest reps completed each minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.
