CrossFit – Wed, Apr 5 Bench & Pull Ups (Weight) Superset following: A) Bench Press 3 x 10 @ 70% 1RM, rest 60 seconds B) 3 x 10 Strict Pull- Ups, rest 60 seconds *add weight if you can do 10 strict pull ups unbroken–record weight if used and reps completed in notes Metcon: For
CrossFit – Tue, Apr 4
CrossFit – Mon, Apr 3 Back Squat (Weight) 3×10 @ 70% of 1RM Rest :90 between sets Metcon (Time) 5 Rounds for Time 10 KBS 70/53 20 Front Rack KB Step Ups 10 Burpee Box Jump Overs 24/20 20:00 cap
CrossFit – Sat, Apr 1 Saturday Community WOD – Bring a friend! (Time) 4 rounds for time 6 Deadlifts 12 Box Jumps 6 Hang Power Cleans 12 Lateral Burpees 6 Shoulder to Overhead 12 Pullups *rest 2:00 between rounds* RX 95/65 24/20 RX+ 135/105; 6 Bar Muscle Ups; Only rest 1:00
CrossFit – Fri, Mar 31 Gunny (Time) For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs. Command Sgt. Maj. Martin "Gunny" Barreras, 49, of
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