CrossFit – Mon, Mar 20 Metcon (AMRAP – Rounds and Reps) 5 Rounds – 20min Cap 250m Row 21 DB Thrusthers 2×50/35 10 GHD Situps Metcon (AMRAP – Rounds and Reps) 4 Rounds – 14min Cap 200m Run 15 DB Clean and Jerks 2×50/35 10 Toes 2 Bar Metcon (AMRAP – Rounds and Reps) 3
CrossFit – Sat, Mar 18 Saturday Community WOD (AMRAP – Reps) 8min AMRAP 12/10 Cal Row 10 Burpees over Rower 200m Run -rest 2:00- 8min AMRAP 12 Wall Ball Shots 20/14 12 Box Jump Overs 24/20 12 Pullups -rest 2:00- 3min AMRAP Max Effort Clean and Jerk 95/65 *Score is total reps; row counts 1
CrossFit – Fri, Mar 17 Jordan (Time) For Time: 100 KBS 24/16 kg 100 Sit-ups 100 Air Squats 100 Push-ups
CrossFit – Thu, Mar 16 Metcon (AMRAP – Reps) EMOM 10:Odd: 2 Wall WalksEven: 10 Strict Pull-ups 2 Wall Walks=30 sec. Handstand Hold *Be consistent throughout the strict PU.Try to aim for one more rep per roundfrom what you achieved last week. Metcon (Time) For Time: Buy-In: 25 Power Snatches 95/6521-15-9-15-21Echo Bike CalsToes to Bar
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.
