March 4

CrossFit Group

Strength

A1. 3 x 10-20 Ring Row

A2. 3 x 10-20 Ring Dip

MetCon

3 Rounds of:

20 KB Swing

35 Sit Up

Weightlifting Group

4 x 2 Pause Snatch @ Knee

3 x 4 Back Squat

3 x 5 Snatch Pull with 5 sec descent