March 7

Strength

A1. 3 x ME Handstand Push Up

A2. 3 x 3 High Box Jump

MetCon

1 x 800m Run (3 min Rest)

2 x 400m Run (2 min Rest)

3 x 200m Run (1 min Rest)

CrossFit Open WOD 13.1 will be hosted Saturday @ 10:30am

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

45 pound Snatch, 30 reps

30 Burpees

75 pound Snatch, 30 reps

20 Burpees

100 pound Snatch, 30 reps

10 burpees

120 pound Snatch, as many reps as possible