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CrossFit – Thu, Apr 3 Back Squat (5 x 5 across) 5 x 5 (75% of 1RM Back Squat) same weight across Ground Breaking (Time) 8 Rounds For Time: 8 T2B 200m Run 16 Push-ups 200m Run 30 minute Time Cap

CrossFit – Wed, Apr 2 Metcon (Time) 15 Power Cleans 115/85 15 Lateral Burpees Over Rower 15 Calorie Row 12 Power Cleans 135/95 12 Lateral Burpees Over Rower 12 Calorie Row 9 Power Cleans 155/105 9 Lateral Burpees Over Rower 9 Calorie Row Extra Work (Checkmark) 4 Supersets: :30 sec Supine Chinese Back Plank 20

CrossFit – Tue, Apr 1 Weighted Pull-ups (3 x 2 add weight each set) Strict Weighted Pull-ups3 Sets [Building In Weight]:2 Strict Weighted Pull-ups • Rest 2-3 Minutes Between Sets Score: Heaviest Load

CrossFit – Mon, Mar 31

CrossFit – Sun, Mar 30 Metcon (Time) If it’s raining we can sub the row for all the runs or run in the rain ADV RX 2 Rounds RX 1 Rounds: 800m Run 100m Farmers Carry 50/35 lbs KB 25 Wallballs 20/14 lbs 400m Run 50 odd object Lunges (you choose but the weight should

CrossFit – Sat, Mar 29 Metcon (Time) Partner WODFor Time: 100/80 – 80/64 – 60/48 – 40/32 – 20 /16 Calorie Row 30-24-18-12-6 Thrusters 115/85 10-8-6-4-2 Rope Climbs

CrossFit – Fri, Mar 28 Thruster (Sets of 1 climbing) Thruster Build to a Heavy Single Score: Heaviest Load – Today’s strength work is intended to help develop our explosive power. Every rep should be moved as quickly and powerfully as you can. – Take the barbell from the ground. Metcon (Time) ADV RX 8

CrossFit – Thu, Mar 27 Metcon (Time) 3 Rounds For Time: 200m DB Farmer’s Carry, 50 / 35 1,500/1,350m Bike Erg OR 600m Run OR 600/540 Ski Erg OR 750/675m Row OR 36/30 Echo Bike100 DU50 AbMat Sit-ups Goal is sub 35 Minutes

CrossFit – Wed, Mar 26 Deadlift (3 x 2 add weight each set) Deadlift 3 Sets [Building In Weight]:2 Deadlifts at 85-95%+ • Rest 2-3 Minutes Between Sets Score: Heaviest Load – Again, This is the fourth and final week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum

CrossFit – Tue, Mar 25 Weighted Pull-ups (3 x 2 add weight each set) Strict Weighted Pull-ups3 Sets [Building In Weight]:2 Strict Weighted Pull-ups • Rest 2-3 Minutes Between Sets Score: Heaviest Load Jailbreak (Time) 2 Rounds For Time: 30 T2B400m Run30 Pull-ups 400m Run Time Cap: 18 Minutes Extra Work (Checkmark) 4 sets: 10