WOD

Wide Stance Box Squat
5 x 5

Deadlift w/ band
6 x 1

AMRAP in 7
5 SB Cleans
10 Zercher Reverse Lunge
5 Burpee

“It’s a Good Friday”

Teams of 4, with 1 person working at a time:
300 DB Hang Power Snatch or 50/35
200 Air Squats
200 Pull UPs
300 Russian KB Swings 55/35
2000m Row

Please sign in online so we can plan for set up.
Good Friday hours – 9:30 class only.
Easter Monday hours – 8 & 9:30am and 5:15 & 6:15pm

Good Friday 9:30 class only.
Easter Monday 8 & 9:30am and 5:15 & 6:15pm only.

3 Rounds, 1min on/ 1min off:
Push Presses
DU’s
Toes to Bar
Cal Bike

Rest 3 minutes between rounds.

Floor Press

For Time:
10 Laps Single Arm Farmers Carry
40 Push Ups
40 Box Jumps
40 Sit Ups
40 Burpees
40 Steps OH Walking Lunge

Close Stance Squat w/ pause

AMRAP in 10:
12 Deadlift
9 Hang Power Cleans
6 Shoulder to OH
3 Strict Pull Ups

2 Rounds:
20 HSPU
40 Cal Row or 600m Run
60 Wall Balls

Press
3 x 5

5 rounds:
10 Kettlebell C & J
3 MU’s

3 Rounds
2:00 AMRAP
6 Box Jump
6 Alt DB Power Snatch
Rest

2:00 AMRAP
6 Slam Balls
6 Slam Ball Squats
Rest

2:00 AMRAP
Row/Bike
Rest

CrossFit Open-ers Remember to sign in if you’d like to be added to the heat schedule.

Wide Stance Box Squat
5 x 5

Sumo Chair Deadlift
1 @ 70

5 Rounds not for time:
20 GHD Hip Extension
20 Single Leg Glute Bridge
:30 Alt. Reaching Pillar

For Time:
1600m Row or Run 🙂

3x
30 RKB Swing
10 KB Walking Lunge Rack OH R
10 KB Walking Lunge Rack OH L

3x
20 Pull Ups
60 DUs

Rolling class is at 7:15pm

The kids.