Monday 3.25: Thank You!

Monday 3.25: Thank You!

Thank you for a great 5 weeks of the Open. We still have a day to get scores done and in so make sure you do! Recap coming later this week.

Thank you all who came out to Lord Hobo. Awesome time!

MONDAY
CrossFit

Strength: Front Squat
Find a 1 rep max, PR attempt

WOD: 15m AMRAP
7 Deadlift 155/105
7 KB Swings 53/35
7 Bar Facing Burpees
– Rest 1:00

S: 115/75, 35/26
L1: 135/95
Rx+: 205/145, 70/53

Sweat
Core: 3 Rounds
Row 25 Cal/AB 20 Cal
30 Situps
30 Hollow Rocks
20 Air Squats

Conditioning: 15m AMRAP
7 KB Sumo DL High Pull
7 KB Swings, OH
7 Burpees
– rest 1:00

The Program
– This needs to be a down intensity week. This doesn’t mean don’t workout, or not try hard, it just means nurse any injuries, and take it easy volume wise. Follow this as usual, and more info on what we are doing after this week will be coming.

1. Strength and WOD

2. Squat Clean
EMOM 8m : 3 Reps, perfect

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