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Thursday, March 12th


CROSSFIT

WOD:

AMRAP in 10:00

10 Deadlifts 135/95

20 Air Squats

1 Rope Climb


STRENGTH:

Not For Time

10-8-6-4-2:

Strict Ring Rows

Strict Toes to Bar


Into...


2-4-6-8-10:

Strict Press @ 50-65% of your 1RM

Reverse Crunches


NOTES:

*Today's midline piece is not for time

*Choose rep schemes or variations that allow you to complete 10+ reps unbroken when fresh of the strict movements

*You can reduce the total volume (Example: 5-4-3-2-1) or choose a variation of the movement

SWEATFEST


AMRAP in 20:00

5 Burpees

10 DB Hang Clean & Jerk

15 KB/DB Deadlift (Double)

20 KBS (Lighter than Deadlift)

25 Overhead Walking Lunges (Plate or Single DB)

CROSSFIT FOR SPORT


STRENGTH:

Push Press

3-3-3-3-3


Rest 2:00

Max Unbroken Push Ups


WOD:

30-20-10

Calorie Row or Sprints

Shoulder - 2 - OH


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