CrossFit – Wed, Mar 4
Free Guest Day – March 13th!

Warm-up

3 min cardio

runners lunge

3 squat 3 step

samson

inch worm

side lunge

EMOM

4 min EMOM

4 Good Mornings

4 Back Squat

4 Thrusters

Back Squat (5×5 record heaviest 1×5)
Metcon (Time)

21-15-9

Thrusters 75/55 (rx+ 95/65)

Cal/Row/Bike/Ski

12 Min Cap

Cooldown

Pigeon

Prone Shoulder

Bretzel