(240) 317-5303

Thursday 01 April

For Time

1 Mile Run

30 Bench Press (.75/.5 Bodyweight)

800m Run

30 Deadlift (1.5/1 Bodyweight)

Wednesday 31 March

CrossFit Regionals 17.3 (Modified)

100’ Single Dumbbell Overhead Walking Lunges 50/35

100 Double Unders

50 Wallballs 20/14

25 Strict Pullups

50 Wallballs 20/14

100 Double Unders

100’ Single Dumbbell Overhead Walking Lunges 50/35

Tuesday 30 March

Back Squat

10-8-6-4-2 Building

AMRAP 8

50-40-30-20-10 Abmat Situps

*200m Run After Each Set

Saturday 27 March

EMOM 30

Even: 12/9 Cal Row

Odd: 12 Burpees

Score is lowest round of burpees/cals completed

Friday 26 March

CrossFit OPEN 21.3 AND 21.4 !

21.4 To Follow Immediately After 21.3

7 Minutes to Establish The Following Complex

1 Deadlift+ 1 Clean+ 1 Hang Clean+ 1 Jerk

Thursday 25 March

Every 2:00 x 6 Rounds

3 High Hang Squat Cleans + 1 Split Jerk

Accessory

3 Rounds, Not For Time

10 GHD Situps

20 Barbell Goodmornings

30 Banded Facepulls

Wednesday 24 March

AMRAP 12

35 Double Unders

10 Power Snatch 95/65

10 Chest to Bar Pullups

From 12:00-20:00

Build to Heavy Single Power Snatch

Tuesday 23 March

3 Rounds For Time

400m Run

30 Weighted Abmat Situps 50/35

20 Double DB Hang Clean and Jerks 50s/35s

10 Strict Handstand Pushups