Saturday, 3-23-19

Teams of 3 For Time- 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans 95/65 30 T2B 30 Thrusters 95/65 150/100 Calorie Assault Bike 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans 115/80 30 T2B 30 Thrusters115/80 150/100 Calorie Assault Bike 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans 135/95…

Strength: 3 X 5 Back Squat all @ 80% or more. Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. As many rounds as possible in 15 minutes: 10 Hang power cleans (135#/95#) 20 Toes-to-bar 400m run

We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. 50 KBS 53/35 40 Burpees 30 Pull Ups 20 Box Jumps 24/20 10 Deadlifts 225/185 20 Box Jumps 30 Pull Ups 40 Burpees 50 KBS

Warm up: 2 RDs at easy pace 100m Run 10 BB Deadlifts 10 Reverse Hypers 5 Push Ups Partner Double “Ralph” 4RFT 16 Deadlifts 250/170 32 Burpees to Plate 25/15 6 Rope Climbs 1200m Run *40 min Cap* British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based…

Don’t forget to sign up for 31 Heroes!!! We will be doing 31 Heroes at Kryptonite August 1st. Aug. 15th the gym will be closed. There will be a competition at CrossFit Impervious! It will be Box against Box. If you want to enter competition you need to sign up here. Otherwise there will be…

With a partner complete: “Maupin” 4RFT- 800m Run 49 Push Up 49 Sit-Up 49 Squats *35min Cap* *Both partners run, reps are broken up however* U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades….