CrossFit – Mon, Mar 27 Metcon (AMRAP – Rounds and Reps) 15:00 AMRAPBuy-In: 800m Run2 Rope Climbs (K2Elbow on the rope/Tarzan Pulls)2 Power Snatches 115/752 Bar-Facing Burpees(*Add 2 reps every round) Rest 1:00 Metcon (AMRAP – Rounds and Reps) 9:00 AMRAP Buy-In: 400m Run 5 Front Squats 5 Box Jump Overs (Step-overs) (*Add 5
CrossFit – Sat, Mar 25 “Barbara Annie” (Time) 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 50-40-30-20-10 Double unders after each round 3 minutes Rest *SCALE REPS APPROPRIATELY
CrossFit – Fri, Mar 24 Metcon (Time) “Lupo” For Time with a partner: Cash-In: 1943m Row100 Wall Ball Shots 20/1490 Deadlifts 135/9580 Hand-Release Push-ups70 Box Jumps (Step-Ups)60 T2B (K2Chest/L-Sit/Hanging Knee Raises)50 Burpees40 Power Cleans 135/9530 Push Press 135/9520 Weighted Lunges 20/1410 Thrusters 135/95Cash-Out: 1967 Row
CrossFit – Thu, Mar 23 Metcon (AMRAP – Reps) 5 Rounds: Min1: 15/12 Echo Bike CalsMin2: 10 Devils Press 2×35/25Min3: 20 Shoulder Taps (Nose&Toes)Min4: Rest *Score is total reps Metcon 25min coach led mobility
CrossFit – Wed, Mar 22 Metcon (Time) For Time: 30-20-10 Back Squat 10-20-30Burpee Box Jump Overs 30-20-10Pistols *RX Back Squat Weights 30 @ 135/95 20 @ 185/125 10 @ 235/155 L1: Deficit, Single-Leg, Lateral Box Step-UpL2: Bulgarian Split SquatL3: Step-Back Lunge w/flat foot Scale the weight accordingly.
