(240) 317-5303

Tuesday 13 April

20 Minutes to establish 4RM Deadlift

Accessory

3 Rounds, Not For Time

30 Hollow Rocks

30 Russian Twists 50/35 lb Dumbbell

30 Empty Bar Goodmornings

Monday 12 April

For Time

21-15-9

Double DB Hang Clean and Jerk 50s/35s

Double DB Box Step Overs 24”/20”

Ring Dips

Friday 09 April

“Lane”

5 Rounds for Max Reps of:

3/4 Bodyweight Hang Power Snatches

Handstand Pushups

Rest as needed between rounds

Thursday 08 April

For Time

100m Sled Push 45/25

Into 2 Rounds of

200m Farmer’s Carry 2×53/2×35

300m Medball Carry 30/20

400m Run

Wednesday 07 April

Build to a heavy complex in 15 minutes

1 Power Clean

3 Front Squats

1 Split Jerk

Never underestimate the importance of cleaning up, post-workout!

Tuesday 06 March

AMRAP 13

500m Row

9 Deadlifts 245/165

12 Single Dumbbell Box Step Ups 50/35 24”/20”

Monday 05 April

For Time

3 Rounds

400m Run

7 Strict Pullups

Into

3 Rounds

400m Run

7 Kipping Pullups

Congratulations to athlete Rylee Beebe on her performance in the 2021 CrossFit Open!

Saturday 03 April

For Time

30-24-18-12

Single Dumbbell Thruster 50/35

Single Dumbbell Alternating Power Snatch

Box Jumps 24”/20”

Toes to Bar