We have a regular schedule today. The CFE on Split Jerks that was scheduled for today has been moved to tomorrow at 10am.
8:00am – Yoga
9:30am – CrossFit Competition Class
WOD #1
Overhead Squats
3, 3, 3, 3, 3
WOD #2
For Time:
50 Box Jumps (24/20)
25 Handstand Pushups
40 Box Jumps
20 Handstand Pushups
30 Box Jumps
15 Handstand Pushups
20 Box Jumps
10 Handstand Pushups
10 Box Jumps
5 Handstand Pushups
WOD #3
AMRAP 8 Min:
10 OHS (95/65)
10 Burpess Over Rower
10 Cals Row
Barbell cannot touch the floor, but must be held overhead, front rack, or hang
11:00am – Regular CrossFit Class
Teams of 3:
AMRAP 12 Min:
10 OHS (95/65)
10 Burpess Over Rower
10 Cals Row
Barbell cannot touch the floor, but must be held overhead, front rack, or hang
Scaling:
Platinum: As written above.
Steel:
Teams of 3:
AMRAP 12 Min:
10 OHS (75/55)
8 Burpess Over Rower
8 Cals Row
Barbell cannot touch the floor, but must be held overhead, front rack, or hang
Brass:
Teams of 3:
AMRAP 12 Min:
7 OHS (75/55)
7 Burpess Over Rower
7 Cals Row
Barbell cannot touch the floor, but must be held overhead, front rack, or hang
Bronze:
Teams of 3:
AMRAP 12 Min:
7 OHS (55/35)
7 Burpess Over Rower
7 Cals Row
Barbell cannot touch the floor, but must be held overhead, front rack, or hang
A few years ago I’d have to pay someone for this innatmoriof.