March 24, 2018

CROSSFIT
COnditioning: For Time
“J”
200 Double Under Buy In
then:
4 Rounds
5 Muscle Ups
10 Front Squats (155/105)
15 HSPU
20 Burpees
*In Memory of Jason Fine.

SWEAT
Conditioning: AMRAP x 20:00
Bikes, Boxes and Burpees
Teams of 2
100 Burpees
100 Box Jump Overs
100 Cal Assault Bike or Row

STRONGMAN
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Bear Complex
Work up to a 1RM Bear Complex. Then finish with a 1 rep EMOM for 10 minutes with 50-75% of your 1RM.
OPP Finisher. Partial Deadlift
Work up to a partial deadlift (from just above the knee) AHAP for as many reps as possible. Log weight and reps on heaviest set.
Ned (Time)
7 Rounds for time:
11 bodyweight Back Squats
1000m Row
In honor of Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, died Nov. 1, 2007
To learn more about Ned click here
Can sub 800M run or 200M sled pull/push 90/45 for the row.
“BASELINE” (Time)
Warm-up,”Jaguar Style”
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

BARBELL BASICS