March 16, 2019

CROSSFIT
21-15-9 Deadlift/Run (Time)
For Time:
21-15-9 Reps
Deadlift (225/155)
Run 800 m

SWEAT
“The Borg Special” (Time)
Teams of 2 complete:
300 Calories on the Assault Bike*
*Every 3 minutes both partners run 100m

STRONGMAN
Metcon (No Measure)
“Muscle Beach”
Complete in any order:
DB bench 5 X 10 @ AHAP
Strict pull-up 5 X Max Reps
Barbell Curls 5 X 10 @ AHAP
DB Skull Crushers 5 X 10 @ AHAP
DB hammer curls 5 X 10 per hand @ AHAP
Strict Dips 5 X Max Reps
GHD sit ups AMRAP
Dumbbell shrugs, calf raises AMRAP
Post loads and thoughts to comments.
Metcon (Time)
Strong WOD
5 Rounds
3 x Stone To Shoulder AHAP
5 x Strict Pull Ups
7 x Front Squats AHAP
Post loads to comments
Metcon (Time)
100 Burpee Snatches 53/35
*keep one hand on KB at all times. one arm snatches. switch hands every 5 reps.
Collin (Time)
6 Rounds for time:
400m Sandbag Carry
12 Push Press, 115#
12 Box Jumps, 24″
12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010