CrossFit – Thu, Mar 13
MARCH BINGO – grab your sheet!!!CrossFit Night out – for EVERYONE!  Friday,  3/21 7pm Norm's  in Danville

Warm-up

100 M Run

50 ft bear crawl

100 m run

25 ft inch worm

100 m run

10 Push Ups

100 m run

10 Barbell Rows

Skill Work

Bench Press

  • Set up 2×10 w/emoty bar
  • Tempo – 2 seconds down, 1 sec hold, seconds up, 1 sec pause – Focus on Bar pattern
Bench Press (5×4 75-80%)
Metcon (Time)

4 Rounds

100 M Run

16 KB Snatch 35/26 (rx+ 53/35)

16 KB Swings

10 min CAP

Cooldown

3 POS Scorpion

Kneeling Wrist

Kneeling Hamstring