March 23 – March 28, 2020


Monday: STRENGTH: 4- Push Press/4 Strict PU
WOD: 1 MBC: 1 WALLBALL
2 MBC: 2 WALLBALL
3 MBC: 3 WALLBALL
15 MIN AMRAP

Tuesday: WOD:
150M ROW; 5 HSPU
200M RUN; 10 TTB
400M ROW; 15 HSPU
400M RUN; 20 TTB 
20 MIN AMRAP

Wednesday: WOD:
STRENGTH: FRONT SQUATS & DU
MAX KBS 8 MIN

Thursday: WOD:
200 M Run, 12 Goblet Squats
200 m Run, 12 OH Plate Lunges
4 rounds/20 min cutoff

Friday: WOD:  21-15-9
Thrusters, Box Jumps, Pull Ups
500 M Row/Ski between rounds (alternate)

Saturday: WOD: 20 MIN AMRAP
50 M Lunge: 30 Burpees
50 M Lunge; 50 Situps
50 M Lunge; 30 Push Press
50 M Lunge
50 M Run; 30 Burpees
50 M Run; 50 Situps
50M Run; 30 Push Press
50 M Run

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
Gregory, TX 78359
361-444-3316