Tuesday 

Tuesday Drop snatch(light) 3-3-3 Snatch 2-2-1-1 Snatch pull(heavy) 3-3-3 Then 21-15-9 OHS Over the bar burpee

3.29.17

20 min amrap400m run 5 front squats 135/185 3 muscle ups 1 power clean 135/185

FGB Monday

Fight Gone BadWallball SDHP 55/75 Box jump 20″ Push press 55/75 Row Rest

17.5

10 rounds for Time  9 Thrusters 65/95 35 Double Unders 

Friyay

20 min amrap 10 Thrusters 95/135 30 Du’s 10 KTE 5 mu’s

Thursday

Deadlift 3-3-3-2-2-2 Then 12 min amrap 10 cal bike/row 15 over the box burpees 20 overhead lunges 25/45 Rest 60-90 seconds 

Tuesday

Tuesday Power clean and jerk 2-2-2 at same weights Clean pulls 3-3-3 Then 10 min amrap 10 front squats 95/135 10 pull up to TTB

Punishment League

Hey sports fans!! It’s that time again for us to do a Spring competition in the Punishment League!! We have a discount code for early registration, the event will begin after the Open is complete. If you missed out on the last competition, it was fun!! Please join us as we embark on another CrossFit […]

Wednesday 

800m runThen 4 rounds 30 Wallballs 20 Russian style KB swing 53/70 10 ring dips (Optional 2nd 800m run for RX+ or fun)