March 4 – March 9, 2019

Monday: 

WOD: “Fran”

Thrusters (95/65)

Pull Ups

21-15-9 Reps

…For Time… 

Rest 3min the run 1 mile

Tuesday:

WOD: 

Strength: 6 Backsquats/30 Double Unders

Then 11 Burpees

7 C&J (115/75)

5R4T

Wedesday: 

WOD: 

EMOM: 3 Strict Pull Ups/HS Holds

Then WOD: 5 Snatches(115/75)

10 Pushups 

15 min amrap

Thursday: 

WOD: 

Run 400 M

10 HSPU; 20 KBS; 30 Air Squats

4R4T

Friday: 

WOD: 

19.3

Saturday: 

WOD: “Engine 4 Team”

30 OHS: Men’s 95# / Women’s 65#

30 Burpees

Cone to Cone Wheel Barrow

Team Of 2 – 4 Rounds

Single – HSH or 2 Rounds Bear Crawl

       

About The Author

Location

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