March 7, 2018

CROSSFIT
Weightlifting: EMOM x 10:00
Power Snatch (touch and go)
*Each set must be touch and go reps…you can rest with the bar overhead or at the hang but if you drop it the set is terminated.
*70-75% of 1RM
*Same weight each set
Conditioning: For Time
For time:
100 Double Unders
50 Calorie Row
25 Weighted Box Step-ups 45/30, 24/20

SWEAT
Conditioning: EMOM x 18:00
EMOM Row, Ball Slams and Burpees
Minute 1: Row for Calories 20/15
Minute 2: 12 Ball Slams 40/25
Minute 3: 10 Burpees

Conditioning: EMOM x 21:00
EMOM Fun
Minute 1) 15 Ball Slams 40/25
Minute 2) Assault Bike Calories 12/10
Minute 3) 10 Push Ups