CrossFit WOD, March 20, 2023

CrossFit – Mon, Mar 20

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">1:00 EZ Bike</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">8 Air Squats (stretch at bottom)</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">8 Hang Muscle Cleans w/Empty Barbell</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">8 Ring Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">:45 Mod Bike</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">6 Narrow Stance Squats</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">6 Hang Power Cleans w/Empty Barbell</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">6 Jumping Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">:30 Fast Bike</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">4 Power Cleans w/Empty Barbell</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">4 Front Squats w/Empty Barbell</span></p><p dir="ltr"><span id="docs-internal-guid-bac79d71-7fff-2aaf-4a23-f184c4997ddc">4 Jumping Pull-Up Negatives</span></p>

Extended Warm-Up – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">EVERY 4:00 x 3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">6-8 Reps of Pistol Options*</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">3 Front Squats**</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">1-3 Bar Muscle-Ups or Strict Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">-EZ Bike in Time Remaining-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">*Options:</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">Narrow Stance Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">Alt. Heel Elevated Pistols</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">Alt. Plate Weighted Pistols</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">Single Leg Box Lowers</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">Single Leg Box Squats</span></p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">Rig Assisted Pistols</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">**Start Moderate and build to workout weight. Must come from floor.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8c8e49ed-7fff-6f70-174a-36797fab3acf">(No Measure)</span></p>

Workout – Performance
“NCFIT GIRLS”
3 ROUNDS FOR TIME
30/25 Cal Bike
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats (205/145)

(Score is Time)

KG BB: (100/70)

*Workout inspired by the original ‘Nasty Girls’

Workout – Fitness
“NCFIT GIRLS (FITNESS)”
3 ROUNDS FOR TIME
25/20 Cal Bike
20 Narrow Stance Air Squats
15 Strict Pull-Ups
7 Front Squat (145/100)

(Score is Time)

KG BB: (65/45)

*Workout inspired by the original ‘Nasty Girls’

Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-e8a065b6-7fff-9f24-92ec-58d8e6fa97ea">2-3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-e8a065b6-7fff-9f24-92ec-58d8e6fa97ea">1:00/1:00 Empty Barbell Quad Smash</span></p><p dir="ltr"><span id="docs-internal-guid-e8a065b6-7fff-9f24-92ec-58d8e6fa97ea">5/5 Ankle Deep Lunge Ankle Mobilization</span></p><p dir="ltr"><span id="docs-internal-guid-e8a065b6-7fff-9f24-92ec-58d8e6fa97ea">5 Jefferson Curls</span></p><p dir="ltr"><span id="docs-internal-guid-e8a065b6-7fff-9f24-92ec-58d8e6fa97ea">1:00 Child’s Pose</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e8a065b6-7fff-9f24-92ec-58d8e6fa97ea">-Rest as Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e8a065b6-7fff-9f24-92ec-58d8e6fa97ea">(No Measure)</span></p>

CrossFit WOD, March 19, 2023

CrossFit – Sun, Mar 19

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">10 Tib Raises (back against the wall)</span></p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">8 Alt. Groiner + Hamstring Stretch w/Twist*</span></p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">6 Burpee Broad Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">100m Jog</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">10 Alt. DB Deadlift</span></p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">8/8 SA DB Strict Press → 8/8 SA DB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">6 Alt. DB Hang Muscle Clean</span></p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">100m Jog</span></p>

Workout – Performance
Part 1.
<p dir="ltr"><span id="docs-internal-guid-75c5619c-7fff-83f3-c286-de2d010cbd24">AMRAP x 8 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-75c5619c-7fff-83f3-c286-de2d010cbd24">5 DB Devils Clean (50/35)</span></p><p dir="ltr"><span id="docs-internal-guid-75c5619c-7fff-83f3-c286-de2d010cbd24">10 DB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-75c5619c-7fff-83f3-c286-de2d010cbd24">200m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75c5619c-7fff-83f3-c286-de2d010cbd24">*Use DBL DBs for Part 1.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75c5619c-7fff-83f3-c286-de2d010cbd24">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75c5619c-7fff-83f3-c286-de2d010cbd24">-Rest 3:00 b/t P1 &amp; P2-</span></p>
Part 2.
<p dir="ltr"><span id="docs-internal-guid-1a113572-7fff-e7bb-64e0-8da460841d93">3 ROUNDS FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-1a113572-7fff-e7bb-64e0-8da460841d93">10 Alt. DB Devils Clean</span></p><p dir="ltr"><span id="docs-internal-guid-1a113572-7fff-e7bb-64e0-8da460841d93">7/7 Single Arm DB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-1a113572-7fff-e7bb-64e0-8da460841d93">200m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1a113572-7fff-e7bb-64e0-8da460841d93">*Use single DB for Part 2.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1a113572-7fff-e7bb-64e0-8da460841d93">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1a113572-7fff-e7bb-64e0-8da460841d93">KG DB: (22.5/15)</span></p>

Workout – Fitness
Part 1.
<p dir="ltr"><span id="docs-internal-guid-df4b63e1-7fff-3c99-51a6-38c8b135aea9">AMRAP x 8 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-df4b63e1-7fff-3c99-51a6-38c8b135aea9">5 DB Devils Clean (35/20)</span></p><p dir="ltr"><span id="docs-internal-guid-df4b63e1-7fff-3c99-51a6-38c8b135aea9">10 DB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-df4b63e1-7fff-3c99-51a6-38c8b135aea9">200m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-df4b63e1-7fff-3c99-51a6-38c8b135aea9">*Use DBL DBs for Part 1.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-df4b63e1-7fff-3c99-51a6-38c8b135aea9">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-df4b63e1-7fff-3c99-51a6-38c8b135aea9">-Rest 3:00 b/t P1 &amp; P2-</span></p>
Part 2.
<p dir="ltr"><span id="docs-internal-guid-4ca99385-7fff-9f9c-2602-ad1004e42caf">3 ROUNDS FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-4ca99385-7fff-9f9c-2602-ad1004e42caf">10 Alt. DB Devils Clean</span></p><p dir="ltr"><span id="docs-internal-guid-4ca99385-7fff-9f9c-2602-ad1004e42caf">7/7 Single Arm DB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-4ca99385-7fff-9f9c-2602-ad1004e42caf">200m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4ca99385-7fff-9f9c-2602-ad1004e42caf">*Use single DB for Part 2.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4ca99385-7fff-9f9c-2602-ad1004e42caf">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4ca99385-7fff-9f9c-2602-ad1004e42caf">KG DB: (15/10)</span></p>

Finisher
FOR QUALITY
<p dir="ltr"><span id="docs-internal-guid-ee5338b8-7fff-e76b-c51b-8ac6b564848a">30-20-10</span></p><p dir="ltr"><span id="docs-internal-guid-ee5338b8-7fff-e76b-c51b-8ac6b564848a">Banded Pull-Aparts</span></p><p dir="ltr"><span id="docs-internal-guid-ee5338b8-7fff-e76b-c51b-8ac6b564848a">Banded Good Mornings</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ee5338b8-7fff-e76b-c51b-8ac6b564848a">(No Measure)</span></p>

CrossFit WOD, March 18, 2023

CrossFit – Sat, Mar 18

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">MIN 1 – :40 Arm + Body Rowing</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">MIN 2 – :40 Heels Down Rowing*</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">MIN 3 – :40 Heel Up Rowing*</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">MIN 4 – :40 Rowing (SPM 22-24)</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">MIN 5 – :40 Rowing (SPM 25-27)</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">MIN 6 – :40 Rowing (SPM 26-30)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">*Heels Down = feet stay flat on footplates. This shortens the stroke but allows more hamstring recruitment.</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">*Heel Up = rolling up to the balls of the feet. This slightly lengthens the stroke and recruits more quads.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">2-3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">10 Alt. Box Step-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">12 Deadbugs*</span></p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">15 Single DB Curls (Because it’s Saturday)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3e59f058-7fff-e422-d60e-3025383a35da">*RNDS 2-3 completed 6-8 Box Jumps + 8-10 Sit-Ups. </span></p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">1250/1000m Row</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">25 Box Jumps (24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">35 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">1000/800m Row</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">25 Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">35 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">750/600m Row</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">25 Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">35 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">500/400m Row</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">25 Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">35 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9a0a5b36-7fff-334d-6072-9c129b7b549d">(Score is Time)</span></p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">1000/800m Row</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">20 Box Jumps (20)</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">30 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">750/600m Row</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">20 Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">30 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">500/400m Row</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">20 Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">30 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">250/200m Row</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">20 Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">30 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e60d5651-7fff-8954-b51f-a1c1a2ebab6e">(Score is Time)</span></p>

Partner Workout Option
Metcon
<p dir="ltr"><span id="docs-internal-guid-f7860825-7fff-d90a-7c3e-9793b67d631d">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f7860825-7fff-d90a-7c3e-9793b67d631d">AMRAP x 25 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-f7860825-7fff-d90a-7c3e-9793b67d631d">1000m Row</span></p><p dir="ltr"><span id="docs-internal-guid-f7860825-7fff-d90a-7c3e-9793b67d631d">100 Box Jumps (Athlete Choice)</span></p><p dir="ltr"><span id="docs-internal-guid-f7860825-7fff-d90a-7c3e-9793b67d631d">100 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f7860825-7fff-d90a-7c3e-9793b67d631d">*P1 works while P2 rests. Must switch row every 250m. Split all other work as needed.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f7860825-7fff-d90a-7c3e-9793b67d631d">(Score is Rounds + Reps)</span></p>

Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-1889b489-7fff-32c8-6e27-4b65bc8443b7">2-3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-1889b489-7fff-32c8-6e27-4b65bc8443b7">:30/:30 Banded Ankle Distraction (Box Optional)</span></p><p dir="ltr"><span id="docs-internal-guid-1889b489-7fff-32c8-6e27-4b65bc8443b7">10 Narrow Stance Squats</span></p><p dir="ltr"><span id="docs-internal-guid-1889b489-7fff-32c8-6e27-4b65bc8443b7">5/5 Single Leg Box Negatives</span></p><p dir="ltr"><span id="docs-internal-guid-1889b489-7fff-32c8-6e27-4b65bc8443b7">15 Heel Elevated Glute Bridge-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1889b489-7fff-32c8-6e27-4b65bc8443b7">-Rest as Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1889b489-7fff-32c8-6e27-4b65bc8443b7">(No Measure)</span></p>

CrossFit WOD, March 17, 2023

CrossFit – Fri, Mar 17

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">1-2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">10 Up-Down</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">10 Lateral Jumps Over Bar</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">10 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">8 OH Press</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">6 Groiners + Twist</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">6 Burpees Over Bar</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">6 BB Muscle Clean</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">6 BB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">6 BB Front Squat</span></p>

Strength – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-960f433f-7fff-1032-b1bb-dfa7bce35423">ON A 10:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-960f433f-7fff-1032-b1bb-dfa7bce35423">Build to a Moderate 3-Rep Hang Squat Clean Thruster</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-960f433f-7fff-1032-b1bb-dfa7bce35423">(Score is Weight)</span></p>

Strength – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-c4ceb07f-7fff-b5c4-6011-cfcff15cd806">ON A 10:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-c4ceb07f-7fff-b5c4-6011-cfcff15cd806">Build to a Moderate 3-Rep Hang Power Clean + Thruster*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c4ceb07f-7fff-b5c4-6011-cfcff15cd806">*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c4ceb07f-7fff-b5c4-6011-cfcff15cd806">(Score is Weight)</span></p>

Workout – Performance
“SHAMROCK SHAKE”
10 SETS FOR TIME
3 Hang Squat Clean Thrusters (135/95)
5 Chest to Bar Pull-Ups
7 Burpees Over Bar

-Rest 1:00 b/t Sets-

(Score is Total Time)

KG BB: (60/42.5)

<p dir="ltr"><span id="docs-internal-guid-87bba4bb-7fff-8b9c-6068-619cfbdd274e">*NOTE: W.O.W. this our pick for epic workout of the week!</span></p>

Workout – Fitness
“SHAMROCK SHAKE (FITNESS)”
10 SETS FOR TIME
3 Hang Power Clean + Thruster (95/65)**
4 Jumping C2B Pull-Ups
5 Burpees Over Bar

-Rest 1:00 b/t Sets-

*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.

(Score is Total Time)

KG BB: (52.5/35)

<p dir="ltr"><span id="docs-internal-guid-c5038a3d-7fff-495d-59a5-3fd809fa536d">*NOTE: W.O.W. this our pick for epic workout of the week!</span></p>

Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-338dd7d9-7fff-6a79-dabf-91750f8da322">2-3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-338dd7d9-7fff-6a79-dabf-91750f8da322">1:00/1:00 Empty Barbell Quad Smash</span></p><p dir="ltr"><span id="docs-internal-guid-338dd7d9-7fff-6a79-dabf-91750f8da322">10/10 Single Arm Banded Lat Pushdown</span></p><p dir="ltr"><span id="docs-internal-guid-338dd7d9-7fff-6a79-dabf-91750f8da322">10 Banded Upright Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-338dd7d9-7fff-6a79-dabf-91750f8da322">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-338dd7d9-7fff-6a79-dabf-91750f8da322">(No Measure)</span></p>

CrossFit WOD, March 16, 2023

CrossFit – Thu, Mar 16

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-544deeb8-7fff-83ed-e8c2-95b822f9c0c9">AMRAP x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-544deeb8-7fff-83ed-e8c2-95b822f9c0c9">:30 Cardio Choice</span></p><p dir="ltr"><span id="docs-internal-guid-544deeb8-7fff-83ed-e8c2-95b822f9c0c9">3/3 Lunges*</span></p><p dir="ltr"><span id="docs-internal-guid-544deeb8-7fff-83ed-e8c2-95b822f9c0c9">3 SA Hammer Curl + DBL Hammer Curl**</span></p><p dir="ltr"><span id="docs-internal-guid-544deeb8-7fff-83ed-e8c2-95b822f9c0c9">3 SLOW Leg Lifts</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-544deeb8-7fff-83ed-e8c2-95b822f9c0c9">*2nd Round: Add the empty barbell to the back rack.</span></p><p dir="ltr"><span id="docs-internal-guid-544deeb8-7fff-83ed-e8c2-95b822f9c0c9">**1 Rep = SA Hammer Curl (L) + SA Hammer (R) + DBL Hammer Curl</span></p>

Workout – All
BODYBUILDING WORKOUT (ALL)
<p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">3 ROUNDS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">2:00 Cardio Choice</span></p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">5/5 Barbell Back Rack Lunges (Athlete Choice, Moderate)</span></p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">15 DBL DB Hammer Curls (Athlete Choice, Light-Moderate)</span></p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">20 Banded Tricep Push-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">10 Slow Leg Lifts</span></p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">15 DBL DB Floor Chest Flyes (Athlete Choice, Light-Moderate)</span></p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">20 Banded Straight Arm Narrow Push-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">NOTE – Workout inspired by NCFLEX program. Bodybuilding workouts like this can be effective in strengthening positions and controlling range of motion. Put on some good tunes and have a blast with this one!</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">-Rest 1:30 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7d4b9292-7fff-e0c8-db59-4cb2446d7dc2">(No Measure)</span></p>

Partner Finisher – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-74fa15e1-7fff-27b1-2a85-47028e3a585b">2 ROUNDS FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-74fa15e1-7fff-27b1-2a85-47028e3a585b">80 Slam Balls/ Plate G20 (Athlete Choice, Moderate)</span></p><p dir="ltr"><span id="docs-internal-guid-74fa15e1-7fff-27b1-2a85-47028e3a585b">80 Alt. Slam Ball/ Plate Twists</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-74fa15e1-7fff-27b1-2a85-47028e3a585b">*Switch Slam Balls every 10 Reps. P1 works while P2 Rests. Slam Ball twists will be completed together (see video for details) 80 reps total!</span></p><p dir="ltr"><span id="docs-internal-guid-74fa15e1-7fff-27b1-2a85-47028e3a585b">**Option to sub WB Ground to Overhead and WB Twists.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-74fa15e1-7fff-27b1-2a85-47028e3a585b">(Score is Time)</span></p>

CrossFit WOD, March 15, 2023

CrossFit – Wed, Mar 15

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">10/8 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">10 Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">20 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">10 Ring Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">10/8 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">5 Jefferson Curls</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">10 Single-Single-Doubles</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">10 Jumping Pull-Up Negatives</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">Into…</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">10/8 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">10 Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">20 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-38ec39e4-7fff-a24c-1ed0-1998d4804af1">5 Scap Pull-Ups + 5 Kip Swings</span></p>

Extended Warm-Up – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-4b32ea31-7fff-f5d7-4adf-aa8ad5acc2d7">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-4b32ea31-7fff-f5d7-4adf-aa8ad5acc2d7">1-2 Ring Muscle-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-4b32ea31-7fff-f5d7-4adf-aa8ad5acc2d7">5-7 Deadlifts*</span></p><p dir="ltr"><span id="docs-internal-guid-4b32ea31-7fff-f5d7-4adf-aa8ad5acc2d7">:30 Double or Triple Under Practice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4b32ea31-7fff-f5d7-4adf-aa8ad5acc2d7">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4b32ea31-7fff-f5d7-4adf-aa8ad5acc2d7">*Start Light-Moderate and build to workout weight.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4b32ea31-7fff-f5d7-4adf-aa8ad5acc2d7">(No Measure)</span></p>

Extended Warm-Up – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-bc4d2234-7fff-41bc-ee7f-ae63ee67c674">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-bc4d2234-7fff-41bc-ee7f-ae63ee67c674">3-5 Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-bc4d2234-7fff-41bc-ee7f-ae63ee67c674">5-7 Deadlifts*</span></p><p dir="ltr"><span id="docs-internal-guid-bc4d2234-7fff-41bc-ee7f-ae63ee67c674">:30 Single or Double Under Practice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bc4d2234-7fff-41bc-ee7f-ae63ee67c674">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bc4d2234-7fff-41bc-ee7f-ae63ee67c674">*Start Light and build to workout weight.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bc4d2234-7fff-41bc-ee7f-ae63ee67c674">(No Measure)</span></p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-68b1be2e-7fff-93c6-63ce-d274eeb44520">ON A 22:00 RUNNING CLOCK…*</span></p><p dir="ltr"><span id="docs-internal-guid-68b1be2e-7fff-93c6-63ce-d274eeb44520">40 Ring Muscle-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-68b1be2e-7fff-93c6-63ce-d274eeb44520">60 Deadlifts (225/155)</span></p><p dir="ltr"><span id="docs-internal-guid-68b1be2e-7fff-93c6-63ce-d274eeb44520">80/60 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-68b1be2e-7fff-93c6-63ce-d274eeb44520">240 Double Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-68b1be2e-7fff-93c6-63ce-d274eeb44520">*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-68b1be2e-7fff-93c6-63ce-d274eeb44520">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-68b1be2e-7fff-93c6-63ce-d274eeb44520">KG BB: (100/70)</span></p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-7fc72a38-7fff-e782-9979-c25f8e01851d">ON A 22:00 RUNNING CLOCK…*</span></p><p dir="ltr"><span id="docs-internal-guid-7fc72a38-7fff-e782-9979-c25f8e01851d">40 Strict Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-7fc72a38-7fff-e782-9979-c25f8e01851d">60 Deadlifts (155/105)</span></p><p dir="ltr"><span id="docs-internal-guid-7fc72a38-7fff-e782-9979-c25f8e01851d">60/40 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-7fc72a38-7fff-e782-9979-c25f8e01851d">360 Single Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7fc72a38-7fff-e782-9979-c25f8e01851d">*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7fc72a38-7fff-e782-9979-c25f8e01851d">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7fc72a38-7fff-e782-9979-c25f8e01851d">KG BB: (70/47.5)</span></p>

Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-ca915dcd-7fff-66d7-2ed8-9c569b0dc7b1">AMRAP x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ca915dcd-7fff-66d7-2ed8-9c569b0dc7b1">5/5 Moose Antlers</span></p><p dir="ltr"><span id="docs-internal-guid-ca915dcd-7fff-66d7-2ed8-9c569b0dc7b1">5/5 Sciatic Nerve Floss</span></p><p dir="ltr"><span id="docs-internal-guid-ca915dcd-7fff-66d7-2ed8-9c569b0dc7b1">5 Jefferson Curls (option to hold barbell)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ca915dcd-7fff-66d7-2ed8-9c569b0dc7b1">(No Measure)</span></p>

CrossFit WOD, March 14, 2023

CrossFit – Tue, Mar 14

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-6b117835-7fff-5c39-ac6c-879fcb6a028b">AMRAP x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-6b117835-7fff-5c39-ac6c-879fcb6a028b">6 Empty Barbell Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-6b117835-7fff-5c39-ac6c-879fcb6a028b">6 Hanging Strict Knee Raises</span></p><p dir="ltr"><span id="docs-internal-guid-6b117835-7fff-5c39-ac6c-879fcb6a028b">6 Inchworms + Push-Up</span></p><p dir="ltr"><span id="docs-internal-guid-6b117835-7fff-5c39-ac6c-879fcb6a028b">6 Cat/Cows</span></p>

Strength – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-98b8bab0-7fff-a77d-c1a4-2b7d65d54990">4 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-98b8bab0-7fff-a77d-c1a4-2b7d65d54990">1 Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-98b8bab0-7fff-a77d-c1a4-2b7d65d54990">+</span></p><p dir="ltr"><span id="docs-internal-guid-98b8bab0-7fff-a77d-c1a4-2b7d65d54990">2 Push Jerk</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-98b8bab0-7fff-a77d-c1a4-2b7d65d54990">*Start Moderate and build to/past heaviest workout weight.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-98b8bab0-7fff-a77d-c1a4-2b7d65d54990">(Score is Weight)</span></p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">MIN 1 – 5 Toes to Bar + 4 Shoulder to Overhead (185/135)</span></p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">MIN 2 – :40 Max Up-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">-Rest 2:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">MIN 1 – 5 Toes to Bar + 6 Shoulder to Overhead (135/95)</span></p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">MIN 2 – :40 Max Up-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">-Rest 2:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">MIN 1 – 5 Toes to Bar + 8 Shoulder to Overhead (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">MIN 2 – :40 Max Up-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">(Score it Total Reps of Up-Downs)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">KG BB1: (85/60)</span></p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">KG BB2: (60/42.5)</span></p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">KG BB3: (42.5/30)</span></p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">MIN 1 – 5 Hanging Knee Raise + 4 Shoulder to Overhead (135/95)</span></p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">MIN 2 – :40 Max Up-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">-Rest 2:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">MIN 1 – 5 Hanging Knee Raise + 6 Shoulder to Overhead (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">MIN 2 – :40 Max Up-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">-Rest 2:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">MIN 1 – 5 Hanging Knee Raise + 7 Shoulder to Overhead (65/45)</span></p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">MIN 2 – :40 Max Up-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">(Score it Total Reps of Up-Downs)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">KG BB1: (60/42.5)</span></p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">KG BB2: (42.5/30)</span></p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">KG BB3: (30/20)</span></p>

Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-b22bb94d-7fff-e961-b1fe-6ffa0d1a0c8c">1 SET FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-b22bb94d-7fff-e961-b1fe-6ffa0d1a0c8c">2:00 Lat/Upper Back Foam Roll</span></p><p dir="ltr"><span id="docs-internal-guid-b22bb94d-7fff-e961-b1fe-6ffa0d1a0c8c">10 Up Dog to Down Dog</span></p><p dir="ltr"><span id="docs-internal-guid-b22bb94d-7fff-e961-b1fe-6ffa0d1a0c8c">10/10 Banded Standing Shoulder External Rotation</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b22bb94d-7fff-e961-b1fe-6ffa0d1a0c8c">(No Measure)</span></p>

CrossFit WOD, March 13, 2023

CrossFit – Mon, Mar 13

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">4 Deficit Calf Raises</span></p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">4 Tib Raises</span></p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">4 KB RDL</span></p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">4 Alt. 90/90 Hip rotations</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">INTO…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">5 Russian KB Swings</span></p><p dir="ltr"><span id="docs-internal-guid-053365f3-7fff-c711-57d9-17d68db1d63e">5 KB Goblet Squats</span></p>

Strength – All
Back Squat (6-4-2-2*)
<p dir="ltr"><span id="docs-internal-guid-e195d880-7fff-0eec-328b-5ddc6da79492">*Start Moderate-Heavy and build to Heavy 2-Rep.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e195d880-7fff-0eec-328b-5ddc6da79492">(Score is Weight)</span></p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-ee8878a5-7fff-8bf0-ce61-182ebe6d6b89">AMRAP x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ee8878a5-7fff-8bf0-ce61-182ebe6d6b89">400m Run</span></p><p dir="ltr"><span id="docs-internal-guid-ee8878a5-7fff-8bf0-ce61-182ebe6d6b89">15 KB Goblet Squats (70/53)</span></p><p dir="ltr"><span id="docs-internal-guid-ee8878a5-7fff-8bf0-ce61-182ebe6d6b89">10 Russian KB Swings*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ee8878a5-7fff-8bf0-ce61-182ebe6d6b89">*Option for Full ‘American’ Swings</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ee8878a5-7fff-8bf0-ce61-182ebe6d6b89">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ee8878a5-7fff-8bf0-ce61-182ebe6d6b89">KG KB: (32/24)</span></p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-a51b8f79-7fff-fa57-c8f8-1adb21ada033">AMRAP x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-a51b8f79-7fff-fa57-c8f8-1adb21ada033">400m Run</span></p><p dir="ltr"><span id="docs-internal-guid-a51b8f79-7fff-fa57-c8f8-1adb21ada033">15 KB Goblet Squats (53/35)</span></p><p dir="ltr"><span id="docs-internal-guid-a51b8f79-7fff-fa57-c8f8-1adb21ada033">10 Russian KB Swings*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a51b8f79-7fff-fa57-c8f8-1adb21ada033">*Option for Full ‘American’ Swings</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a51b8f79-7fff-fa57-c8f8-1adb21ada033">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a51b8f79-7fff-fa57-c8f8-1adb21ada033">KG KB: (24/16)</span></p>

Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-1618af30-7fff-48e5-2b96-82139ce97257">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-1618af30-7fff-48e5-2b96-82139ce97257">MIN 1 – :25/:25 KB Horn Calf Smash</span></p><p dir="ltr"><span id="docs-internal-guid-1618af30-7fff-48e5-2b96-82139ce97257">MIN 2 – 12-16 Alt. KB Slides</span></p><p dir="ltr"><span id="docs-internal-guid-1618af30-7fff-48e5-2b96-82139ce97257">MIN 3 – 10 Glute Bridge KB Pullover</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1618af30-7fff-48e5-2b96-82139ce97257">(No Measure)</span></p>

CrossFit WOD, March 12, 2023

CrossFit – Sun, Mar 12

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">:30 Cardio</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">:30 Plank Hold</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">10 Banded Pull-Aparts</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">5 Slam Ball Deadlift + 5 SB Press</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">10 Scap Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">:30 Cardio</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">:20/:20 Side Plank Hold</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">10 Banded Bicep Curls</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">8 Slam Ball G2O</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">8 Ring Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">:30 Cardio</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">5 V-Up + Tuck-Up</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">10 Banded Seated Pull Downs</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">6 Slam Balls</span></p><p dir="ltr"><span id="docs-internal-guid-9dbc0b12-7fff-6283-1de3-368b7e3057f3">6 Scap Retracts</span></p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">EMOM x 16 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">MIN 1 – :45 Cardio Choice</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">MIN 2 – :45 Strict Pull-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">MIN 3 – :45 Slam Balls (30/20)**</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">MIN 4 – :45 Midline Choice***</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">*Option for Ring Pull-Ups.</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">**Option to sub light KB Swing</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">***Options:</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">Side Planks</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">Hollow Hold</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">Tuck-Up</span></p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">V-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">(Score is Reps of Pull-Ups and Slam Balls)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c3ad854c-7fff-a9d3-e408-f010e4f76135">KG SB: (15/10)</span></p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">EMOM x 16 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">MIN 1 – :45 Cardio Choice</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">MIN 2 – :45 Strict Banded Pull-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">MIN 3 – :45 Slam Balls (20/10)**</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">MIN 4 – :45 Midline Choice***</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">*Option for Ring Rows.</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">**Option to sub light KB Swing</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">***Options:</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">Side Planks</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">Hollow Hold</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">Tuck-Up</span></p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">V-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">(Score is Reps of Pull-Ups and Slam Balls)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7ef878df-7fff-fecb-d4be-a6eccb290e90">KG SB: (10/5)</span></p>

Partner Finisher – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-d7fde2e6-7fff-8cc3-9679-30f105837927">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d7fde2e6-7fff-8cc3-9679-30f105837927">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-d7fde2e6-7fff-8cc3-9679-30f105837927">150/125 Cal Row*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d7fde2e6-7fff-8cc3-9679-30f105837927">*P1 rows while P2 rests, alternate as needed to complete the total cals.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d7fde2e6-7fff-8cc3-9679-30f105837927">(Score is Time)</span></p>

Partner Finisher – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-b7f28743-7fff-f628-13a8-0f8b8927ee4e">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b7f28743-7fff-f628-13a8-0f8b8927ee4e">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-b7f28743-7fff-f628-13a8-0f8b8927ee4e">125/100 Cal Row*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b7f28743-7fff-f628-13a8-0f8b8927ee4e">*P1 rows while P2 rests, alternate as needed to complete the total cals.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b7f28743-7fff-f628-13a8-0f8b8927ee4e">(Score is Time)</span></p>

CrossFit WOD, March 11, 2023

CrossFit – Sat, Mar 11

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-0ba50899-7fff-13d4-f644-28d194403dd5">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-0ba50899-7fff-13d4-f644-28d194403dd5">:20 Bike (MOD PACE)</span></p><p dir="ltr"><span id="docs-internal-guid-0ba50899-7fff-13d4-f644-28d194403dd5">10 PVC Pass Thru</span></p><p dir="ltr"><span id="docs-internal-guid-0ba50899-7fff-13d4-f644-28d194403dd5">10 PVC Behind The Neck Push Jerk</span></p><p dir="ltr"><span id="docs-internal-guid-0ba50899-7fff-13d4-f644-28d194403dd5">5 Inchworm + Push-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0ba50899-7fff-13d4-f644-28d194403dd5">INTO..</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0ba50899-7fff-13d4-f644-28d194403dd5">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-0ba50899-7fff-13d4-f644-28d194403dd5">:20 Bike (MOD-HARD PACE)</span></p><p dir="ltr"><span id="docs-internal-guid-0ba50899-7fff-13d4-f644-28d194403dd5">5 PVC Behind The Neck Snatch Drops</span></p><p dir="ltr"><span id="docs-internal-guid-0ba50899-7fff-13d4-f644-28d194403dd5">5 PVC Scarecrow Snatch</span></p><p dir="ltr"><span id="docs-internal-guid-0ba50899-7fff-13d4-f644-28d194403dd5">5 Pike Push-Ups</span></p>

Extended Warm-Up – All
Power Snatch (EMOM x 6 MINUTES
3 TNG Power Snatches*

)

<p>*Start Light-Moderate and build to Moderate.</p><p> </p><p>(Score is Weight)<br /> </p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-e9b07a4c-7fff-6ba2-7202-25c433e6d2cb">FOR TIME (5 SETS MAX)*</span></p><p dir="ltr"><span id="docs-internal-guid-e9b07a4c-7fff-6ba2-7202-25c433e6d2cb">UNTIL 50 POWER SNATCHES ARE COMPLETED…</span></p><p dir="ltr"><span id="docs-internal-guid-e9b07a4c-7fff-6ba2-7202-25c433e6d2cb">15 Handstand Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e9b07a4c-7fff-6ba2-7202-25c433e6d2cb">20/15 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-e9b07a4c-7fff-6ba2-7202-25c433e6d2cb">1 Set of Touch &amp; Go Power Snatches (Athlete Choice, Light-Mod)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e9b07a4c-7fff-6ba2-7202-25c433e6d2cb">-Rest 2:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e9b07a4c-7fff-6ba2-7202-25c433e6d2cb">*1 SET = HSPU, Cal Bike, Max TNG Power Snatches. Bar must move continuously from the ground to overhead. Athlete can rest with the bar overhead but can not rest with the bar anywhere else. Once the max reps ends, must rest 2:00 before starting the next set with HSPU. Goal is to achieve between 10-15 Power Snatches per set.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e9b07a4c-7fff-6ba2-7202-25c433e6d2cb">(Score is Total Time)</span></p><p><br /> </p>

Partner Workout Option – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-5fbbfdae-7fff-d15e-0e1b-9e10bf53ac81">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5fbbfdae-7fff-d15e-0e1b-9e10bf53ac81">FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-5fbbfdae-7fff-d15e-0e1b-9e10bf53ac81">100 Handstand Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-5fbbfdae-7fff-d15e-0e1b-9e10bf53ac81">120 Power Snatches (Athlete Choice, Light-Mod)</span></p><p dir="ltr"><span id="docs-internal-guid-5fbbfdae-7fff-d15e-0e1b-9e10bf53ac81">160/130 Cal Bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5fbbfdae-7fff-d15e-0e1b-9e10bf53ac81">*Partition and split work as needed. P1 works while P2 rests.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5fbbfdae-7fff-d15e-0e1b-9e10bf53ac81">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5fbbfdae-7fff-d15e-0e1b-9e10bf53ac81">KG BB: (52.5/35)</span></p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-5bd4803f-7fff-4fcc-c1c4-18074bfb5438">FOR TIME (5 SETS MAX)*</span></p><p dir="ltr"><span id="docs-internal-guid-5bd4803f-7fff-4fcc-c1c4-18074bfb5438">UNTIL 50 POWER SNATCHES ARE COMPLETED…</span></p><p dir="ltr"><span id="docs-internal-guid-5bd4803f-7fff-4fcc-c1c4-18074bfb5438">12 Hand Release Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-5bd4803f-7fff-4fcc-c1c4-18074bfb5438">15/12 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-5bd4803f-7fff-4fcc-c1c4-18074bfb5438">1 Set of Touch &amp; Go Power Snatches (Athlete Choice, Light)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5bd4803f-7fff-4fcc-c1c4-18074bfb5438">-Rest 2:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5bd4803f-7fff-4fcc-c1c4-18074bfb5438">*1 SET = HRPU, Cal Bike, Max TNG Power Snatches. Bar must move continuously from the ground to overhead. Athlete can rest with the bar overhead but can not rest with the bar anywhere else. Once the max reps ends, must rest 2:00 before starting the next set with HRPU. Goal is to achieve between 10-15 Power Snatches per set.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5bd4803f-7fff-4fcc-c1c4-18074bfb5438">(Score is Total Time)</span></p>

Partner Workout Option – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-61159984-7fff-897b-f488-d9ca4465170e">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-61159984-7fff-897b-f488-d9ca4465170e">FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-61159984-7fff-897b-f488-d9ca4465170e">100 Hand Release Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-61159984-7fff-897b-f488-d9ca4465170e">120 Power Snatches (Athlete Choice, Light)</span></p><p dir="ltr"><span id="docs-internal-guid-61159984-7fff-897b-f488-d9ca4465170e">120/100 Cal Bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-61159984-7fff-897b-f488-d9ca4465170e">*Partition and split work as needed. P1 works while P2 rests.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-61159984-7fff-897b-f488-d9ca4465170e">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-61159984-7fff-897b-f488-d9ca4465170e">KG BB: (52.5/35)</span></p>

Optional Cool Down
GROUP YOGA FLOW FOR QUALITY
<p dir="ltr"><span id="docs-internal-guid-09ca7ed4-7fff-d5b7-128f-7812ead7d2fa">10 Cat/Cows</span></p><p dir="ltr"><span id="docs-internal-guid-09ca7ed4-7fff-d5b7-128f-7812ead7d2fa">10 Up Dog to Down Dog*</span></p><p dir="ltr"><span id="docs-internal-guid-09ca7ed4-7fff-d5b7-128f-7812ead7d2fa">:30/:30 Figure 4 Stretch (option to do half pigeon)</span></p><p dir="ltr"><span id="docs-internal-guid-09ca7ed4-7fff-d5b7-128f-7812ead7d2fa">1:00 Rebound Pose</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-09ca7ed4-7fff-d5b7-128f-7812ead7d2fa">*Option to lift one leg and open the hip while in Down Dog.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-09ca7ed4-7fff-d5b7-128f-7812ead7d2fa">(No Measure)</span></p><p><br /> </p>