Exercise of the Day (WOD)
A. Weighted Pull Ups3 units of 5 reps
B. 5 Units Every For TimeComplete 1 set each 4 minutes. Relaxation reminder of the time.20 Field Bounce Overs (24/20″)25/20 Cal Row
Submit weight for pull ups and slowest time on your units.Ex: 53#, 2:25 Rx.
At this time’s schedule
6:00a: All Ranges CrossFit- Stasia7:00a: All Ranges CrossFit- Stasia8:00a: Open Fitness center- Stasia12n: All Ranges CrossFit- Hailey1:00p: Open Fitness center- Hailey4:00p: Open Fitness center- Michael5:00p: All Ranges CrossFit- Kevin6:00p: All Ranges CrossFit- Kevin7:00p: Weightlifting- David
And coming tomorrow…
A. AMRAP 1540 Burpees Over Bar30 Deadlift (135/95)30 Burpees Over Bar30 Clear (135/95)20 Burpees Over Bar30 Clear & Jerk (135/95)10 Burpees Over BarAMRAP Snatch (135/95)
B. EMOM 9Min 1: L-Sit (10-30 sec)Min 2: Superman Maintain (20-30 sec)Min 3: 20 Plate Russian Twists (25/15)
Submit complete reps accomplished within the AMRAP. Ex: 194 Rx
