3.17.18 – So Close to Spring Saturday Fun

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Banded Shoulder Stretch (30 – 40 secs per arm)

Shoulder Pull Aparts 10-10-10

OH KB Walks (D+B on turf zig zag) 35/25

Samson Hips Stretch (1-MIN/side)

Wall/Bench Quad Stretch (1-MIN/side)


100 Calories for Time on Bike (Team of 2)

150 Calories for time on Bike (Team of 3)

*EMOM 5 T2Bs/Knee Raises all team members*

Metcon (Time)

Partner Monti:

5 RFT:

50 Box Step Ups w/ BB 20/16″(45/35)

30 Cleans 135/95

50 Box Step Ups w/ BB 20/16″(45/35)

20 Snatches 135/95
Scale Options:

DB Box Step Ups/BW Box Step Ups

KB Swings for Cleans

DB Snatches 35/20

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