CrossFit – Wed, Mar 4
2026 Open Shirts are available to reserve! Write your name/ size down on the sheet at the gym on the black table! I only ordered so many! First come first serve! We can crop or make it a tank for you if you wish! $25🤩
Warm Up
Power Clean (10 Rounds for reps)
Every 1:30 for 10 sets:
5 Power Cleans @50-60%
METCON (Time)
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 15/12 Calorie Row
Station 2: 12-16 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)
Station 3: 200-250 Foot Shuttle Run (25 foot increments)
Station 4: 50 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)
At the 12:00 mark…
One round for time of:
15/12 Calorie Row
16 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)
250 Foot Shuttle Run (25 foot increments)
50 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)
Cap = 16 Minute Mark
Cool Down (Checkmark)
Not for time:
800m Jogg
Three sets of:
5 Cal Echo Bike
20 Alternating Plank Shoulder Taps (10/arm)
10 Deadbugs