Buy-In: 2x100m Partner Carry
100 Partner Push-Ups(High five at top)
800m Run(Alternate w/ 200m Intervals)
100 Partner WB Sit-ups
200m KB Carry(32/24kg)*share the work
100 Synchronized Lunges
400m Run(100m Intervals)
Buy-Out: 4x50m Wheelbarrow Walk
Descending Death…
5-4-3-2-1
Devil’s Press(50/35lbs)
10m Bear Crawl
Man Makers
10m Sled Pushes
*Finish each round with a AB Sprint(7/5 cal)
CORE
150 Plank Jacks
100 Flutter Kicks
75 Alt V-Ups
50 Weighted Sit-Ups
25 Russian Twists
6 rounds
12 Pull ups
10 DB Hopping Burpees
8 DB Thrusters 50/35
6 Devil Cleans 50/35
A.15 Plate G2O
28/20 Cal AB
12 Plate G2O
28/20 Cal AB
9 Plate G2O
28/20 Cal AB
B. 21-15-9
Pull-Ups
Push-Ups
100m Run
C. 9 Plate G2O
500/400m Row
12 Plate G2O
500/400m Row
15 Plate G2O
500/400m Row
3 rounds
20 Deadlifts 155/105
20 H.R. Push ups
2 Rounds
400m run
30 wall balls 20/14
1 round
30 cal bike
30 Alt DB Snatches 50/35
Sunday funday just got a little more fun! We are adding a 9 AM CrossFit class starting this Sunday, March 8th, which means another opportunity to get it in before brunch ???
Buy In: 1 Mile Run
2RDs
50 Single OH DB Lunges(25 each arm)
40 Sit-Ups
30 RKBS(32kg/24kg)
20 Goblet Squats
10 Squat Thrusts Tuck Jumps
Sunday funday just got a little more fun! We are adding a 9 AM CrossFit class starting this Sunday, March 8th, which means another opportunity to get it in before brunch ???
4 sets
5min of work: 2min rest
20 step ups 24/20
10 T2B
5 P. Cleans 185/115
Sunday funday just got a little more fun! We are adding a 9 AM CrossFit class starting this Sunday, March 8th, which means another opportunity to get it in before brunch ???
5 rounds
15 Pull ups
20 DB Snatches 50/35
200m run
Sunday funday just got a little more fun! We are adding a 9 AM CrossFit class starting this Sunday, March 8th, which means another opportunity to get it in before brunch ???
Teams of 3
150 cal bike or row
60 squat cleans 135/95
120 bar hopping Burpees
60 squat cleans
150 cal row or bike
Sunday funday just got a little more fun! We are adding a 9 AM CrossFit class starting this Sunday, March 8th, which means another opportunity to get it in before brunch ???
Hero Hopper
Nate
Goodman
Dorie
Jack
Bradshaw
Wittman
Roberts Ridge
Nutts
Badger
Felix the cat
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