CrossFit – Mon, Mar 9
Free Guest Day – March 13th!

Warm-up

3 min cardio

Whiteboard

Monday Fix

Warm-up

Solider Kick

Hamstring Sweep

Inch Worm

Samson

Death March

KB OH Walking lunge

3×5

GM

DL

BS

6 OH Lunge

Deadlift (5×4 record heaviest 1×4)
Metcon (AMRAP – Rounds)

12 Min EMOM

  1. 14 OH Lunge 75/55 (rx+ 95/65)
  2. 12/10 Calories – row/bike/ski
  3. 10 Burpees over the Bar

Cooldown

up/down dog

pigeon

Pancake