Monday

Strength
Back Squat
3 at 80%
1 at 85%
3 at 80%
1 at 87%
3 at 80%
1 at 90%

WOD
3Rounds For Time:
500m Row
12 Burpees
21 Box Jumps 24"/20"

LISA SCHMALZ

Friday

WOD
"Open 13.4"
AMRAP 7:
3 Clean & Jerks 135#/95#
3 Toes-to-Bar
6 Clean & Jerks 135#/95#
6 Toes-to-Bar
9 Clean & Jerks 135#/95#
9 Toes-to-Bar
...and so on, until time expires.

Then

ROMWOD

RACHEL POTTER

Thursday

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

You may also come in and do a nice long ROMWOD

CROSSFIT LAUREN

Wednesday

Strength
Front Squat
3 at 82%
1 at 88%
3 at 82%
1 at 90%
3 at 82%
1 at 93%

WOD
AMRAP 15:
15 Wallballs 20#/14#
15 Kettlebell Swings 55#/35#

JUST RO