Exercise of the Day (WOD)
A. 3 Units Not For Time5 Weighted Strict Pull Ups40 sec L-sit Maintain
B. For Time [16min cap]3 Rounds20 Wall Balls (20/14)12 Energy Clear (135/95)2 Rounds20 Wall Balls (20/14)12 Shoulder to Overhead (135/95)1 Round20 Wall Balls (20/14)12 Clear & Jerk (135/95)
Submit load for pull ups and time for the WOD. Ex: 53#, 11:12 Rx
Immediately’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Gymnasium- Michael12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Jeannette7:00p: All Ranges CrossFit- Jeannette8:00p: Open Gymnasium- Michael
And coming tomorrow…
A. Snatch Advanced: In quarter-hour working as much as a heavy advanced of:1 Dangle Energy Snatch1 Dangle Squat Snatch
B. AMRAP 15Increasing Rep Rounds of 3-6-9-12-15-18-21-…Energy Snatch (95/65)Toes To BarBurpees Over Bar
Submit load for Snatch Advanced and rounds + reps for WOD. Ex: 145#, 6+8 Rx.
