March 24, 2016
CrossFit/Competitor
REST DAY
CrossFit 101
Strength: Hang Clean 3-3-3-3-3
WOD: 3 Rounds for Time
Row 500m
30 Ball Slams (40/25)
30 Push Ups
*30 Minute Time Cap
CrossFit Teens
Coach Gabe’s Surprise!
Strongman
Warm Up: 3RM Stone to Shoulder
Stamina: 4 Rounds
50m Sled Push (90/45)
20 Box Jumps (24/20)
50m Farmers Carry (70/53 each hand)
WOD: For time
30 Man Makers
*5 burpee penalty for every break
Endurance
WOD: EMOM x 16:00
100m Sprint
Gymnastics
Core Work and Open Prep