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March 29, 2018

3/29/18

Metcon
Metcon (Time)
WOD A 0:00-10:00 min
5 Rounds for Time
Row 250m
10 S2O 155/105# (Scale to  a heavy unbroken weight)
Metcon (Time)
WOD B: 10:00-20:00 min

March 28, 2018

3/28/18

Warm-up
Group Joint Mobility
2 Rounds:
:30 Sec L Sit
1:00 Wall Sit
:30 Sec Hollow Hold
1:00 HS Hold
Superset
1A) Strict Press 4 x 3 **2 Sec Pause at Top
1B) Muscle Ups 4 x ME or 4 x ME Strict Dips
1C) GHD Situps 4 x 10 Super Slow

March 27, 2018

3.27.18

Warm-up
WOD/ Warm Up:
"Reverse Boat Race"
3 Rounds
Run 400m
Row 500m
**3 Min Rest Between Rounds
**20 Min Cap
Metcon

March 26, 2018

3/26/18

Warm-up
Coaches Corner
Metcon
Cortez and Mattie (AMRAP - Rounds and Reps)
"Cortez"

12 min AMRAP

3 Burpee Bar Muscle Ups

25 Thrusters 95/65#

13 Box Jumps 30/24"

March 23, 2018

3/23/18

Metcon
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups

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