March 25, 2017

CROSSFIT
Conditioning: 10 Rounds for Time
10 More Rounds!
3 Power Snatches 135/95
15/12 Assault Bike Calories

CROSSFIT 101
Conditioning: For Time
Teamwork Rows & Plates
Row 3200 m
9 Bumper Plate Ground To Overheads 45/25
18 Overhead Walking Lunge With Plates 25/45
*Teams of 3 accumulate 3200m total.

Partner A: Row
Partner B: G2O & Lunge
Partner C: Rest

*Partner B is “timekeeper”

STRONGMAN
Alexander (Time)
5 rounds for time of:
31 Back Squats, 135#
12 Power Cleans, 185#
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here

Metcon (Time)
“Cindy’s Jerk”
1 Clean and Jerk
1 Round of Cindy
2 Clean and Jerks
1 Round of Cindy
3 Clean and Jerks
1 Round of Cindy
Continue until….
10 Clean and Jerks
1 Round of Cindy
(Cindy is 5 pull-ups, 10 push ups, 15 air squats)
RX 135/95
RX+ 185/135

Dumbbell Heaven (Log heaviest pair of dumbbell bench )
10×5 dumbbell bench press
10×5 dumbbell pull overs
10×5 dumbbell curls
10×10 dumbbell shrugs
(Go heavy but doable. No dropping dumbbells at anytime)