March 4, 2017

March 4, 2017

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CROSSFIT
Conditioning: For Time
“Quarter Back”
25/18 Assault Bike Calories
— then —
3 rounds of:
Handstand Walk, 25 ft
25 Kettlebell Swings, 53/35
— then —
25/18 Assault Bike Calories

CROSSFIT 101
Conditioning: 2 AMRAP x 8:00
“Super Saturday Smash”
3 Wall Walks
10 Bumper Plate Squats 45/25
20 Bumper Plate Ground To Overheads 45/25
*Rest 2 mins between each cycle.
*For each cycle restart the AMRAP.

STRONGMAN
Conditioning: For Time
Partner or Individual WOD
50 Power Cleans
200M Barbell Walk
40 Back Squats
200M Barbell Walk
30 Power Cleans
200M Barbell Walk
20 Front Squats
200M Barbell Walk
10 Power Cleans

Rx 135/95, Rx+185/135
* 45 min time cap

Conditioning: AMRAP
Back up WOD
Death by Deadlifts
Rx body weight, or scale. Post load in comments

Conditioning: AMRAP x 20:00
Back up WOD
10 calorie row or bike
10 push ups
5/3 Pull ups
*You choose between rower or bike or combination of both. Post choice in comments. Rx is strict pull ups and push ups. Men do 5 pull ups/Women do 3 pull ups.