3.20.25

Metcon
20 min EMOM
O: 10 Wallballs @ 20/14 (RX+ 30/20)
E: 10/7 Calorie Row (RX+ 15/12)
Last tested on 10/13/2020.

3.19.25

Skill Development
7 min EMOM
:20 L-sit

Metcon
3 min AMRAP
400m Run
Max Effort Burpee Box Jump Overs @ 24/20”
Rest 2 minutes
X4

3.18.25

Strength
5 Rounds E2:30M
10 Bench Press
10 KB Gorilla Rows

5 Rounds E90s
10 Double Bottoms-up KB Presses

Conditioning
4-minute Bike
Rest 2 minutes
X2

3.17.25

Strength
10 min EMOM
1 High Hang Squat Snatch

10 min EMOM
1 Hang Squat Snatch

10 min EMOM
1 Squat Snatch
Last tested on 12/15/2022.

3.15.25

Olympic LIfting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
3 Tall Jerks

5 min EMOM
3 Tall Cleans

Strength
4 Rounds E2M
1 Hang Clean +
1 Push Jerk

5 Rounds E3M
1 Clean & Jerk

CrossFit
Metcon
Partner WOD
800m Run
400 Double-unders
200 Wallballs @ 20/14
100 Pull-ups