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Tuesday, March 19th, 2019 Metcon WOD: Metcon (Time) For time:1,000m Row50 Dumbbell box step overs (50/35lbs per hand, 20″/16″ box)15 Strict Pull Ups (RX+ w/vest)50

Monday, March 18th, 2019 Metcon A): Metcon (Time) For time:10 Toes to bar10 Squat cleans10 Toes to bar8 Squat cleans10 Toes to bar6 Squat cleans10

Saturday, March 16th, 2019 Weightlifting SWOD: Push Press (8 rounds x 2 reps) complete 2 reps every 1:30 Metcon WOD: Metcon (Time) In Teams of

Friday, March 15th, 2019 Metcon WOD: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then,

Thursday, March 14th, 2019 Metcon WOD: Metcon (AMRAP – Reps) 6 Rounds for max reps:AMRAP 3:00Run 400mMax wall ball shots (20lbs/14lbs to a 10/9ft target)

Wednesday, March 13th, 2019 Metcon WOD: Metcon (Time) 3 Rounds for time:21 Box jump overs (24″/20″)15 Push jerks (135lbs/95lbs)9 Ring muscle ups

Tuesday, March 12th, 2019 Weightlifting SWOD: Back Squat 3 Rounds5 Back Squats every 4 minutes. *Increase load from March 4th. Metcon WOD: Metcon (No Measure)

Monday, March 11th, 2019 Metcon WOD: Metcon (Time) For time:100 Double unders50 Single arm dumbbell snatch, alternating arms (50lbs/35lbs)75 Push-ups (RX+W/ VEST)100 Air squats (RX+W/

Saturday, March 9th, 2019 Metcon WOD: Metcon (No Measure) 5 Rounds Partner 1: 100ft. Farmers carry Partner 2: 100ft. Farmers carry Partner 1: 10 Deadlifts

Friday, March 8th, 2019 Metcon WOD: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb50 dumbbell box step-ups 24in/20in50 strict