FRIDAY 3/9

*team wod
-2k row
- jump rope

*5rds
-5 dead lifts
-amrap ring reverse pulls

*3 sets
-1 min ISO abs

THURSDAY 3/8

*yoga

WEDNESDAY 3/7

*5 sets
-100 jump rope/ 25 DU
-100m sprints

*5x5 reps back squat
-10 bench lunges w/ weight

*open WOD practice

TUESDAY 3/6

*1 mile run

*MU/ pull up practice
-20 mins

*15 min amrap
-10 crossfit push ups
-10 wall balls
-10 burpees

MONDAY 3/5

*1000m row

*5x5reps
-Strict press

*Helen
3rds for time
-400 run
-21 KB swings
-12 pull ups

SATURDAY 3/3

* crossfit open WOD

10min snatch
-30reps 75/45lbs
-30reps 135/75lbs
-30reps 165/100lbs.
-amrap 210/120lbs.

Normal class

*1 mile run

*team Karen
-150 wall balls

*Michael 3rds for time
-800m run
-50 back ex
-50 sit ups

FRIDAY 3/2

*10sets every 90sec
-10 box jumps
-100m run

*10mins every min on the min<br>
-5 KB swings

*5rds
-10 toes to bar or knees to elbows
-20 ring knees to elbows