CrossFit – Wed, Mar 12
MARCH BINGO – grab your sheet!!!CrossFit Night out – for EVERYONE!  Friday,  3/21 7pm Norm's  in Danville

Warm-up

4 Rounds Rowling

burpee penalty

10 Hollow Rocks

10 Superman

10 alternating samson

10 cossack

50 Ft Death March

20 banded Good Mornings

EMOM

4 min EMOM

6 Good Mornings

4 Front Rack lunge

4 Push Press

Deadlift (5×4 75-80%)
Metcon (Weight)

10 Min AMRAP

Curtis P Complex

(power clean, Lunge, Lunge, Push Press)

Record total of reps X weight

Cooldown

up/down dog

couch

band hip flexor