Tuesday’s Workout 3/27

CrossFit (am classes only)
amrap in 20 min
10 Sumo deadlift 185/135#
10 grasshoppers l/r = 1
400m

Strength and conditioning (PM classes only)
Warm up:
400meter run

“Single ladies”
-shoulder opener

Strength
3 sets
Single arm DB/KB carry

3sets
rope pulls

Conditioning:

3 sets
sled push

Friday’s Workout 3/23

Workout 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 #
women 65#