test
For Time: 40 x Squat Run 400m 20 x 75lb Push Press 10 x Burpees Run 800m 10 x Burpess 20 x 75lb Push Press Run 400m 40 x Squat
Front Squat 3-3-3-3
-rest-
Complete as many rounds as possible in 5 minutes of: 5 Thrusters (95/65) 5 Pull-ups
For Time: 21-18-15-12-09-06-03 SDHP 03-06-09-12-15-18-21 Kb Swings
Spring Metcon
1200 meter sprint 2 min rest 800 meter sprint rest 3 min 400 meter sprint rest 4 min 400 meter sprint
Finisher: 50 med ball cleans
Welcome to March! Spring is on it’s way!
10,9,8,7,6,5,4,3,2,1 reps of clean (dumbbell/kettlebell/barbell) front squat (dumbell/kettlebell/barbell) kettlebell swing sit ups
Rest day! Get outside and get some fresh air.
“Murph” For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
“Gwen” 21-15-9 clean and jerk
400m walking lunge
100 Squats 1 Mile Run 50 Squats 800m Run 25 Squats 400m Run
Quarter Gone Bad Five rounds for total reps of:
135 pound Thruster, 15 seconds Rest 45 Seconds 50 pound Weighted pull-up, 15 seconds Rest 45 Seconds Burpees, 15 seconds Rest 45 seconds