Saturday 3.16.19


CrossFit & Endurance


6 x 4:00 Rounds
ODD Rounds:
10 C2B Pull-ups
15 Push-ups
20 Air Squats

EVEN Rounds
For Time*
25 Burpees
*Rest with remaining time in the 4:00 Round

You will receive one score for your AMRAP total and 3 individual times for your burpees.


CrossFit Strength (Open Gym)

Narrow Grip Bench Press

2 Hard Sets
a. Russian Dips on Boxes
b. One-arm Ring Rows

3 x Super Sets*
a.Tricep Band Pull-downs
b. False-grip Strict Pull-ups
c. Strict Ring Dips
d. Standing Band Reverse Flys
e. 20 GHD Sit-ups

*Each set should be done two reps short of a max set.
**Track total reps today because the next month will be based off of today.