CrossFit – Mon, Mar 10
MARCH BINGO – grab your sheet!!!CrossFit Night out – for EVERYONE!  Friday,  3/21 7pm Norm's  in Danville

Warm-up

2 Min Cardio

samson

runners lunge

carioca

high knees

butt kickers

forward lunge

EMOM

5 min EMOM

7 Med Ball Cleans to wall balls

Then after the emom

10 each side banded lunge in split jerk stance

Clean and Jerk (5×4 75-80%)
Metcon (AMRAP – Rounds)

12 min EMOM

  1. 10 ring rows
  2. 100 M Run (rx+ 200M )
  3. 12/10 Cal row (rx+ 15/12)

Cooldown

pigeon

½ kneeling thoracic rotation

prone shoulder