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Thursday 3/22/2018

18.5 viewing tonight. Crossfit lounge 6pm. 

6:30 PM O lift with EA

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

50 abmat situps, palms on the ground feet weighted

100 DU's/300 singles

Workout warmup:

10 min alternating EMOM

150 m run

150 m row sprint

Workout:

7 rounds for time:

21 Ball slams

15 Box step-ups, 20" for all.

9 Burpees

Run 150

Open athletes cut rounds to 5 or less. 

Endurance:

10 rounds for time:

21 Ball slams

15 Box step-ups, 20" for all.

9 Burpees

Run 150

Lift and skill: do mobility

 

Earlier Event: March 21
Wednesday 3/21/2018
Later Event: March 23
Friday 3/23/2018