CrossFit WOD, March 19, 2019

Farm FamilyInspiration”When you become lazy, it’s disrespectful to those who believe in you.”
-Danny SilkWarm-upWarm-upSpecial Olympics will join us @ 5:30pm

I. Heartrate
Dynamic

II. Skill/Strength:
Rope Climb practiceMetconMetcon (AMRAP – Reps)in teams of 3-4
7 minute AMRAP
50ft Farmers Carries FIT 53’s/35’s PER 70’s/53’s
*switch as needed. score total calories.

rest 3 minutes

7 minute AMRAP
Rope Climbs
*switch each rep. score total reps. (scale floor to standing 1:1)

rest 3 minutes

7 minute AMRAP
10/8 Calorie Ski
*switch each round. score total calories.Scaling: decrease the weight of the kettlebells and the amount of calories if needed so you can complete the workload quickly. modify the rope climbs to half way up or 1:1 floor to standing modification. 1 works 1 rests. work hard and push each other.Optional Accessory WorkPull-ups
Level 1: 7×3 banded
Level 2: 7×3 strict
Level 3: 7×3 strict c2b
*rest 30 seconds between sets. Note how many sets you complete unbroken. If you completed all sets last time perform 1 more rep each set this time (7×4)News-The Special Olympics Powerlifting team will be joining us today at the 5:30pm class for an awesome team WOD!

-19.5 Announcement Thursday at 8pm!!!

-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

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