March 9 – March 14, 2020


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:
200 Singles; 4 power Cleans
100 Air Squats; 6 power Cleans
75 Situps; 8 Power Cleans
50 Push Ups; 10 Power Cleans
25 Box Jumps; 12 Power Cleans
10 HSPU

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

       

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