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CrossFit – Sat, Mar 25 Metcon (Time) <p>Partner WOD</p><p>4 Rounds</p><p>400m Run</p><p>each partner does 2 Rounds of:</p><p>3 Hang Cleans</p><p>3 Front Squats</p><p>3 Push Jerks</p><p><br />ADV RX 135/95</p><p>RX 115/85</p>

CrossFit – Fri, Mar 24 Metcon (Time) <p>Partner WOD</p><p>5 Rounds</p><p>4 Rope Climbs</p><p>8 Burpee Box Jump Overs</p><p>16 DB Snatches</p><p>800m Row</p><p> </p><p>ADV RX DB 70/50</p><p>RX DB 50/35</p><p> </p><p>scale rope climbs = 5 pull-ups + 5 T2B/person</p>

CrossFit – Thu, Mar 23 Metcon (AMRAP – Reps) <p>25 sit</p><p>10 minute bike for Calories</p><p>25 sit-ups</p><p>10 min row for Calories</p><p>25 Sit-ups</p><p>1 mile Run or repeat one of the above</p><p>25 sit-ups</p><p>the run does not count towards your reps and if you choose to not run the 3rd set of Calories does not count either</p><p> </p><p>score is total

CrossFit – Wed, Mar 22 Floor Press (Build to a Heavy Single ) Metcon (Time) <p>2 Rounds<br />500/400m Row</p><p>15 T2B</p><p>500/400m Row</p><p>15 Wallballs 20/14</p>

CrossFit – Tue, Mar 21 Push Jerk (Build to a heavy single) Metcon (Time) <p>10-9-8-7-6-5-4-3-2-1</p><p>Deadlift (225/155)</p><p>Double DB Hang Clean 50/35</p><p>HSPU</p><p> </p><p>20 minute time cap</p><p>RX DB Push Press</p>

CrossFit – Mon, Mar 20 Metcon (AMRAP – Rounds and Reps) <p>1 minute – C2B</p><p>1 minute – OHS)75/55)</p><p>1 minute – DU</p><p>1 minute – Power Snatch (75/55)</p><p>1minute rest</p>

CrossFit – Sun, Mar 19 Metcon (Time) <p>3 Rounds</p><p>800m run</p><p>20 Alt. Snatches 50/35</p><p>20 DB step ups 50/35</p><p>20 Kipping HSPU</p>

CrossFit – Sat, Mar 18 Metcon (Time) <p>Partner WOD</p><p>6 Rounds</p><p>20 DB hang snatch 50/35</p><p>20 Step ups</p><p>20 T2B</p><p>200m Run</p>

CrossFit – Fri, Mar 17 Metcon (Time) <p>Partner WOD</p><p>AMRAP X 30</p><p>Cash-In: 1000m Row</p><p>20 Hang Cleans</p><p>20 Push Jerks</p><p>20 Cal Bike</p><p>4 Rope Climb</p><p> </p><p>Adv RX 135/95</p><p>RX 115/85 &amp; in place of rope climbs 6 C2B per person</p>

CrossFit – Thu, Mar 16 Metcon (Time) <p>1000-800-600-400-200m Run</p><p>75-60-45-30-15 Air Squats</p>