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Saturday, March 30th, 2019 Metcon WOD: Metcon (Time) 3 Rounds for time:20 Synchronized deadlifts (225lbs/155lbs)30 Synchronized hand-release push-ups (RX+ Vest)400m Run (RX+ Vest)*Athletes run together

Friday, March 29th, 2019 Metcon WOD: Metcon (Time) For time:50/40cal Row50 Pull-ups (RX+ = VEST) (No Butterfly Today)50 Thrusters (75lbs/55lbs) *RX+ = VEST on Pull

Thursday, March 28th, 2019 Weightlifting SWOD: Hang Power Clean Every 4:00 for 5 sets4 Hang power cleans *Cannot drop the bar between reps*(~20:00, start by

Wednesday, March 27th, 2019 Metcon WOD: Metcon (Time) 3 Rounds for time:Run 400 meters21 Knees to elbows12 Push jerks (155lbs/105lbs) *20 min cap

Tuesday, March 26th, 2019 Weightlifting SWOD: Back Squat (4 – 3 – 2 – 4 – 3 – 2) Back Squat*Perform a set every 4:00.

Monday, March 25th, 2019 Metcon WOD: Metcon (Time) For time:12 Power snatch15 Bar Facing Burpees9 Power snatch15 Bar Facing Burpees6 Power snatch15 Bar Facing Burpees3

Saturday, March 23rd, 2019 Metcon WOD: Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lbChest-to-bar pull-ups Time cap: 20 minutes

Friday, March 22nd, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) Complete with a partner 20 min AMRAP: 10 Push Ups 10 Alt DB

Thursday, March 21st, 2019 Metcon WOD: Metcon (Time) 3 Rounds for time:5 (Right) Turkish Sit Ups (53/35)5 (Left) Turkish Sit Ups10 lunges in place (53lbs/35lbs

Wednesday, March 20th, 2019 Weightlifting SWOD: Split Jerk (3 – 2 – 2 – 1 – 1 – 1) 3 – 2 – 2 –