CrossFit – Sat, Mar 28
General Warm-up
EMOM 3:00 Alternating Movements until 4000m are completed (Time)
– Ski or Row meters
– 12 Strict Ring Dips
– 5 Front Squats 205/135lbs
Every 4th minute the entire team rests the full minute
Working in a team of 3, one partner starts at a different station and follows the rotation. Every 4th minute the entire team rests the full minute
Waterfall style in your team of 3 on a 5 minute clock
12/10 Calorie Row or Ski
9 Push Ups + Plank hold (Knees if needed)
9 Air Squats + Squat hold
Rotate when row/ski is done