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CrossFit – Fri, Mar 14 Metcon (Time) 3 Rounds For Time: 400m Run 21 Double DB Floor Press 50/35 lbs. 12 KBS 32/24 KG goal is sub 18

CrossFit – Thu, Mar 13 Metcon (AMRAP – Reps) On the 2:00 x 10 sets: 30 bodyweight reps max calorie bike A rounds: 30 abmat sit-ups B rounds: 30 air squats score is total calories on bike Goat On the Minute x 20: Minute 1: movement Minute 2: movement Example 30 DU 8 T2B

CrossFit – Wed, Mar 12 Deadlift (4 x 2 build in weight) 77-87% 4 x 2 deadlift building in weight score your heaviest set Metcon (Time) Partner WOD For Time: 2,000/1,800m Row 40 Power Cleans 185/135 600 DU Partitian however you’d like RX 155/105 Extra Work (Checkmark) 3 Sets 10 DB Lateral Raises 20 DB

CrossFit – Tue, Mar 11 Weighted Pull-ups (4 x 2 77-87%) Build to a heavy set of weighted pull-ups Rest 1-2 minutes between sets log heaviest set Metcon (Time) 800-600-400-200 meter run 20-15-10-5 burpee pull-ups goal is sub 20 Extra Work (Weight) 3 Giant sets: 7 barbell bicep curls (bottom half) 7 barbell bicep curls

CrossFit – Mon, Mar 10 Back Squat (4 x 2 ) 4×2 77 -87% Rest 2-3 minutes between sets score heaviest set Metcon (Time) For Time: 30-24-18 Box Jump Overs 24/20 30-24-18 Dumbbell reps 50/35 lbs 100m Farmers Carry R1: DB Push Press R2: DB Front Squats R3 DB Thrusters Goal is sub 15 extra

CrossFit – Sun, Mar 9 zone 2 (Checkmark)

CrossFit – Sat, Mar 8 Metcon (Time) 3 Person Team 5 Rounds For Time: 10 Shuttle Runs 10 T2B + 10 Push-ups 15/10 Calorie Row 5 Mats down and 5 Mats back = 1 shuttle runs Each person in a station. follow the person in front of you.

CrossFit – Fri, Mar 7 Power Snatch (3×3 3×2 3×1) On the Minute x 9: Minutes 1-2-3 (3 Power Snatches) Minutes 4-5-6 (2 Power Snatches) Minutes 7-8-9 (1 Power Snatch) Start at 60% and build log 3×1 Metcon (Time) 5 Rounds For Time: 10 unbroken Power Snatches 95/65 15/12 Calorie Echo Bike If you take

CrossFit – Wed, Mar 5 Deadlift (5×2 build in weight) 5×2 build in weight aim for 75-85% 1-2 minutes rest between sets Metcon (Time) 3 Rounds for time: 10 Clean & Jerks 135/95 400m Run goal is sub 15 Extra Work (Checkmark) 3 Sets 15 Good Mornings 1 minute wall sit march Weight should be

CrossFit – Tue, Mar 4 THOUGHTS AND PRAYERS FOR LESLIEOne of Verdict Ridge's most recognizable and popular members, Ms. Leslie Auton, has experienced a major medical episode. She is currently sedated and on a ventilator at Atrium Main in Charlotte. Shane, and the family, have asked us to notify the membership of Leslie's situation so