CrossFit – Wed, Mar 15 Metcon (AMRAP – Rounds and Reps) 4:00 to complete:1K Row Rest 1:00 Immediately into 16:00 AMRAP5 Deadlifts 135/855 Front Squats5 Push Press5 Back Squats200m HillSprint Rest 1:00 For Time:1K Row Use the time left in the class to work onstretching/mobilization.
CrossFit – Tue, Mar 14 Metcon (AMRAP – Reps) EMOM 10:Odd: 50 Double-UndersEven: AMRAP Strict HSPU +/- 2 Reps =5 Penalty Burpee at the end of the EMOM. For Example:Round 1=I knock out 5 strict HSPU. I cannot deviate +/- 2 Reps from 5 the rest of the rounds with strict HSPU. Consistency is the
CrossFit – Mon, Mar 13
CrossFit – Sat, Mar 11 Death by barbell (AMRAP – Rounds and Reps) 22 Min Amrap: 1 Deadlift @135/95 1 Hang Power Clean 1 Shoulder 2 Overhead 1 Bar Facing Burpee **Rest 1:00** ***add 1 Rep Per round*** RX+ 155/105, Rest :30 secs
CrossFit – Fri, Mar 10 Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20" 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 https://www.wodconnect.com/workouts/whitten
