Monday, March 11th

Warmup: 3 Rounds of:

Sled Push: 20 meters

Dumbell Press x10,

OLY Bar Upright Row x15,

Box Jumps x5

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Strength: Push Jerks 10x2

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WOD: 4 Rounds for Time:

12/8 Calorie Bike,

12 Power Jerks 135/95#,

12 Knees to Elbows

Joe Kusnitz
Saturday & Sunday, March 9th & 10th

Super Saturday

CrossFit Open Workout 24.2

20 Minute AMRAP

300 meter row

10 Deadlifts 185/125#

50 DU’s

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Sunday

Sunday Funday @ 8 am

Rugby Team Training @ 9 am

Joe Kusnitz
Friday, March 8th

Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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Strength: Bench Press 6x3

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WOD: 12 minute AMRAP:

3 HSPU's,

6 Pullups,

18 Ab mat Situps

Joe Kusnitz