March 28, 2019

CROSSFIT
Rest Day!

SWEAT
OPT Repeatability Test (3 Rounds for time)
3 rounds, each round for time, of:
Row, 250 m
10 Kettlebell Swings, 70/53 lbs
10 Burpees
10 Kettlebell Swings, 70/53 lbs
10 Burpees
10 Kettlebell Swings, 70/53 lbs
Row, 250 m
12 min rest between rounds.
Go ALL OUT
Mini Repeatability Test (3 Rounds for reps)
3 Rounds, Each for Time:

Row 250 m
15 Kettlebell Swings (53/35)
25 Burpees
15 Kettlebell Swings (53/35)
Row, 250 m

ENDURANCE
Stamina (Time)
10 Rounds:
200m Run
200m/150m Row
20/15 Cal Bike

45 min time cap
100 Abmat Sit-ups (Time)
For Time:
100 Abmat Sit-ups

*May be performed with bent knees, butterfly, or straight leg
Hand Release Push-Up – 2:00 Challenge (AMRAP – Reps)
Max Effort Hand Release Push-Ups in two minutes.

YOUTH WEIGHTLIFTING
“Competition Style” Max Out.
3 attempts in Snatch and 3 attempts in Clean and Jerk
Snatch (Max)
Clean and Jerk (Max)