CrossFit Workouts – Week of March 20th, 2023

Strength – E90sec x 6 Rounds
Round 1-3: 5 Floor Presses
Round 4-6: 3 Floor Presses


4 Rounds for Time (RFT)
19 Box Jumps (30/24)
48 Double Unders

*13min Cap
*Work on your double unders on this one since the time cap is a little longer

Strength – E90sec x 6 Rounds
Rounds 1-3: 5 Strict Press
Rounds 4-6: 3 Strict Press


“Single & Ready to Mingle”
10ea Single DB Step Ups (50/35)*
10ea Single Arm DB Row on Box (50/35)
100′ Single Arm DB Carry

*You get to choose how you carry your DB (ex: overhead, front rack, suitcase, etc.)

“Billie Jean”
4 x AMRAP 4
5 Double DB Deadlifts (50/35)
4 Devil’s Press (50/35)
3 Double DB Thrusters (50/35)

*Rest 1min after each AMRAP and pick up right where you left off

50 Bodybuilders
50 Russian Kettlebell Swings (53/35)

*The point on this one is not the weight of it. The point on this one is continuous movement and the speed of your bodybuilders

Strength – E90sec x 6 Rounds
Round 1-3: 5 Front Squats
Round 4-6: 3 Front Squats


4 x AMRAP 3
3 Squat Cleans (155/105)
6 Bodyweight Lunges
9 Hollow Rocks

*Rest 1min after each AMRAP and pick up where you left off in the previous AMRAP

Saturday – Partner WoD
“Larry & Leon”
30 Deadlifts (225/155)
60 Lateral Burpees Over The Bar
1200m Run

*NOTE: When finalizing your score, every 200m is equal to 1 rep

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