W.O.D.

Ring Muscle-up Skills Then, For time: Run 800m 40 Pull-ups 40 Push-ups Run 600m 30 Pull-ups 30 Push-ups Run 400m 20 Pull-ups 20 Push-ups “The

For time: 20/15 Calorie Bike 20 HPCL 20 FSQ 20 S2O (95/65) 15/12 Calorie Bike 15 HPCL + 15 FSQ + 15 S2O 10/7 Calorie

EMOTM 8 2 PSN Build by feel Then, Benchmark Friday “Nancy” 5rds for time: Run 400m 15 OHSQ (95/65) “Most people have the will to

Skill – Ring Support Holds 5x10s ON/10s OFF 4x20s ON/20s OFF 3x30s ON/30s OFF 3×10 Ring Rows w/3s lower each rep Then, Partner AMRAP 20

For time: 75 Double Unders 75 BSQ (45/35) 75 Sit-ups 75 Double Unders 75 Burpees 75 PP (45/35) 75 Double Unders “Who has a harder

EMOTM 10 1 CL + 2 FSQ Build by feel Then, EMOTM 16 Min 1 – 10 BJ (30/24) Min 2 – 12 HPCL (115/75)

For time: Run 2400m Into – 5rds 15 Push-ups 15 T2B “Try to keep your soul young and quivering right up to old age.” –

Saturday – The CrossFit Open 25.3 – 8am-10am Heats – Everyone welcome! This week we will host The Open 25.3 on Saturday. We will run

*Saturday – The CrossFit Open 25.3 – 8am-10am Heats – Everyone welcome! AMRAP 24 5, 10, 15, 20… Burpee ASQ Renegade Row Floor Press *Sled

4rds for total time: 14 HPSN (95/65) 21 BJ (24/20) 14 T2B 7 HSPU Rest 1m “Age is something that doesn’t matter, unless you are