CrossFit Programming – Week of March 23, 2020

Monday

For Total Reps

Tabata Mash
Single-arm KbS 53/35
alt L/R ea/round
Pushups

Rest 2:00

Tabata Mash
Abmat Situps
Ring Rows feet elevated

16 minutes
1k Run Buy-in

AMRAP

8 HSPU
10 Front Squats 115/85
12 Anchored Situps

4-7 Sets For Quality
5 Strict TtB
AMRAP Strict Press 95/65
10 Front Rack Lunges
Rest 1:00

AMRAP 25
10 Wallballs 20/14
10 Box Jumps 24/20
10 American KbS 53/35
25 Doubleunders

15 minutes
Build to a Heavy
3 Reps

For Time

15-12-9
Hang Power Clean 135/95
CTB Pullup
Burpee Over Bar

In Partners

For Time
150 Cal Row
150 Cal Airbike/Ski → 200 Box Stepups 24/20

*Partner accumulates Farmer Carry 30m 53/35 while other works

Talk with a coach about your goals, make a plan to achieve them.