March 22, 2016

March 22, 2016

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CrossFit
WOD: AMRAP x 9:00
3 Thrusters, 115/75 lbs
3 Box Jumps, 24/20 in
6 Thrusters, 115/75 lbs
6 Box Jumps, 24/20 in
9 Thrusters, 115/75 lbs
9 Box Jumps, 24/20 in
12 Thrusters, 115/75 lbs
12 Box Jumps, 24/20 in
15 Thrusters, 115/75 lbs
15 Box Jumps, 24/20 in
18 Thrusters, 115/75 lbs
18 Box Jumps, 24/20 in
21 Thrusters, 115/75 lbs
21 Box Jumps, 24/20 in
24 Thrusters, 115/75 lbs
24 Box Jumps, 24/20 in
27, 27, 30, 30…

Then, Immediately after finishing AMRAP, you have 6 minutes to find a 1 rep max snatch

CrossFit 101
Strength: Thruster 3-3-3-3-3

WOD: For Time
“Fran”
21-15-9
Thrusters, 95/65 lbs
Pull Ups

CrossFit Teens
Strength: Deadlift 10 x 3

WOD: AMRAP x 13:00
“CrossFit Games 16.4”
55 Deadlifts
55 Wall Balls
55 Calorie Row
55 Hand Release Push Ups