Kettlebells

Tabata x2 (16rds – 20sec ON/10sec OFF – alternate) HS Hold (Wall or floor or plank) Renegade Rows (by feel – not for speed, for

It’s already April! What goals do you still have to accomplish? Or even start? Let’s go! Let us know how we can help! EMOTM 10

For time: “Chip Chip Baby” 100 Double Unders 90 ASQ 80 Walking Lunges 70 Sit-ups 600m Run 50 RKB Swings (70/53) 40 T2B 30 B.O.B.

3rds for time: 10 PSN (135/95) 15 T2B 25 Push-ups Then, 10rds – 30sec ON/15sec OFF Alternate between Planks & Hanging Leg Raises  “Light travels

*Don’t forget! You could win a gift card and case of Kill Cliff! You have until the end of March (only a few more days)

It’s almost time… for the Live Like Jake 5k! May 11th – but register by April 1st to guarantee your LLJ 5K 2019 race shirt.

Every 90sec – 8rds 1 CL + 2 Thrusters @90%+ or more than last week (Do 1 CL, reset bar on ground, then perform 2

Partner AMRAP 25 “Leap Frog Style” 200ft Sled Push (3/2) 10 Burpees 100m Run 15 Calorie Row 30 Double Unders “Although the world is full

The CrossFit Open 19.5 For time: 33, 27, 21, 15, 9  Thruster (95/65) C2B (Time cap of 20mins)  Click HERE for all workout details and

Team AMRAP 13  100ft Sled Push (3/2) Into 7 Push-ups Alternate teammates after the Sled Then, Tabata x2 Alternate Rollouts & Hollow Rocks “I have