CrossFit – Mon, Mar 23
General Warm-up
6 rounds for time (Time)
Machine*
3 Wall Walks
150ft Sandbag Carry** 150/100lbs (3x50ft Shuttle Lengths)
*Machine Menu:
– 400/360m Row or Ski
– 800/720m C2 Bike
– 900/800m Air Bike
– 300m Outdoor Run
**Carry Sandbag anyhow
Feel: Cardio
Pacing: Reach
Target Score: 18-24 minutes
Firebreather: 18 minutes
Squat Snatch (“Squat Snatch
1 @ 80-90%
4 @ 65-75%
3 @ 70-80%
2 @ 75-85%
4 @ 70-80%
3 @ 75-85%
2 @ 80-90%
1 @ 80-90%
4 @ 65-75%
3 @ 70-80%
2 @ 75-85%
4 @ 70-80%
3 @ 75-85%
2 @ 80-90%
Spend at least 2:00 on a machine or walking nice and slow during your rest periods
It’s ok if you don’t know your perecentages – your heavy single to start w)
EMOM 9 minutes, rotating movements (3 each)
Perform :45 on, then :15 to rest/transition