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3.22.17 – FFA CF

CrossFit Lacertus – CrossFit

Coaches Warm-up (No Measure)

Before Class: Stretch/Foam Roll any problem areas

–Then–

Dynamic Turf Warm-up led by coach

Metcon (Time)

(WOD 1):

1500m Row for Time

(REST 5 MINS)

Metcon (Weight)

(WOD 2)

7 mins to find 1RM Deadlift

(REST 5 MINS)

Metcon (AMRAP – Reps)

(WOD 3) AMRAP7:

20 Box Jump Overs 24/20 (20/16)

20 Thrusters 95/65 (80/50 | 65/35)

(REST 5 MINS)

Metcon (AMRAP – Reps)

(WOD 4) AMRAP3:

MAX T2B (Knee Raises)

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