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SUNDAY 03 MARCH 2019

-OPEN GYM-
1200 – 1400

10 RFT
400m Run
50 Air Squat

(if you have a weighted vest/ruck sack wear it)

For Time
30-20-10
Wall Ball
Box Jump
(After each set 18/20 Cal Row)

AMRAP12
75 Double Unders
50 Alternating Over Head Plate Lunge
25 Sit Up

-Open Gym-
CrossFit Open Prep

-Aerobic Capacity-
10,000m Bike or Row (not for time at a moderate pace)

-Endurance Training-
2 Rounds
100m Suitcase Carry (right)
20 Sit up
100m Suitcase Carry (left)
20 Sit Up
200m Farmer Carry

(use a light weight)

19.1

Team Workout
1000-1200

Open Gym
1200-1400

EMOM20
EVEN 12/15 CAL BIKE
ODD 3 SQUAT SNATCH (70% OF 1RM)

TGT: COMPLETION

FOR TIME
500M ROW
21-15-9
KETLEBELL SWING
TTB
500M ROW

TGT: 7.30 MINS OR LESS