CrossFit – Thu, Mar 5
Free Guest Day – March 13th!

Warm-up

10 Alt Scorpion

XO Sym WY Neg & Victory

2×10

Leg Swings

Alt Runners Lunge

200 M Run

Push Ups

2×5

Shoulder Press w/2 sec pause at top

shoulder press – normal speed

Shoulder Press (5×5 record heaviest 5)
Metcon (AMRAP – Reps)

20 Min Amrap

400 M Run

Max Reps KB Swings

53/35 (rx+ 53/35)

Score is total KB Swings

Cooldown

½ kneeling thoracic rotation

3 pos scorpion

calf