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Blog Monday, 3.21.2016

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Monday, 3.21.2016

  • by rbwrv
  • March 21, 2016

Monday, 3.21.2016

CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Leonidas Barbell meets at 6:30pm

WE WILL BE CLOSED FOR EASTER THIS SUNDAY

 

Warm up:

2 Rounds

-100m Run

-8 Wall Balls

-8 Ring Rows

Shoulder/Hip/Ankle Mobility

Strength/BBG:

9 Min EMOM:

-2 Hang Snatches @ 70%

Move up in WT if possible

WOD:

(3 x 5 min AMRAP of Thrusters and Burpees)

For Total reps (continue where you left off on previous AMRAP even if on burpees)

-5 min AMRAP

5 Thrusters (95/65)

5 Burpee Box Jumps (24/20)

rest 1 minute

-5 min AMRAP

5 Thrusters (95/65)

5 Burpee Over the Bar

rest 1 minute

-5 min AMRAP

5 Thrusters (95/65)

5 Burpees

Accessory:

3×10 Weighted Sit Up

 

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