Tuesday, March 22nd
At Elm City CrossFit - we take all shapes and sizes!
Warmup: 4 Rounds of
200 meter row
12 reverse hypers
12 supermans
12 OH lunges
++++++++++++++++++++
Buy-in: 90 seconds max rep burpees
++++++++++++++++++++
Strength: Front Squat 1x6, 3x3, 3x2
++++++++++++++++++++
WOD: 3 Rounds for Time
20 KBS 70/55#
30 Pushups
40 Situps
800 meter run
++++++++++++++++++++
Sellout: OTMx8Minutes ~ 3 Power Snatches <Moderate Weight>
--------------------------------------------------------------------------------
Endurance: Meet at ECC @ 6 am ~ Coach Joe
20 Min AMRAP: 400 meter run, 7 burpee box overs