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CrossFit-190429

Running and thrusters! OH MY! MetCon/Cardio For Time 400m Run 21 Th (95/65) 300m Run 15 Th (95/65) 200m Run 9 Th (95/65) *R =

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CrossFit-190427

Oh the gainz you will have! MetCon 3 RFT 30 Total Alt DB Snatch (50/35) 30 SA OH Rev Lunge (50/35) ME Ring Support Hold

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CrossFit-190426

It’s NANCY Day!!  The day you didn’t know you were waiting for! 🙂   Strength/MetCon “Nancy” 5 RFT 400m Run 15 OHS (95/65) R =

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CrossFit-190425

Get grippy with it! Cardio AMRAP 13 200m Double KB/DB Carry (Heavy)* 50 DUs** *Can be in the front rack OR by your sides or

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CrossFit-190424

Burpees for everyone!   Strength/MetCon 15-12-9 HSqSn (115/80) Burpee Over Bar *Can be HPSn if necessary HSqSn = 1:30, 1:15, 1min; BOB = 1:30, 1:15,

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CrossFit-190423

Bring your long socks and running shoes! MetCon/Cardio 800m Run Then, 3 Rounds 3 Rope Climb (15’) 12 DB HPCl & Jerk (50/35) Then, 800m

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CrossFit-190422

Cardio For Time 21 Cal Bike 21 Cal Row 1min Rest 15 Cal Bike 15 Cal Row 1min Rest 9 Cal Bike 9 Cal Row

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CrossFit-190420

Come for the WOD stay for the Yoga!   Strength/MetCon AMRAP 15 3 Rope Climb (15’) 10 FSq (185/130)* 10 DL (185/130) *From the floor

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