3.11.18 - Sunday | CrossFit 312

3.11.18 – Sunday

101/CROSSFIT

Rest/Recovery/Skill/Make Up Day

ENDURANCE

3 Rounds for time of:
20 Knees to elbow
20 Cals on rower
20 Thrusters (45)
-Rest 5 Mins-
21-15-9 reps for time of:
Power Clean (135/95)
Push Jerk (135/95)
-Rest 5 Mins-
4 Rounds for time of:
Ab Cals (15/12)
15 RKBS (70/55)
12m Handstand Walk
*12m = ½ turf length

STRENGTH

A. Muscle Snatch 5×2 @55%
B. Box Squats 4×5 @60% 30X0
C. Deadlift 1×1 @90%, 1xMax Effort @30-40# less than 90%
D1. DB OH Step-Ups 2×10; Rest 60-90sec D2. DB Box Jumps 2×6; Rest 60-90sec

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.