2.9.19 - Saturday | CrossFit 312

2.9.19 – Saturday

STRENGTH
Bench Press (Light)
Wide Grip – 3 x 10
Close Grip – 3 x 10
DB Press – Heavy – 4 x 8
Front Raises – 4 x 10
Side Raises – 4 x 10
Overhead Tri Ext – 4 x 10
Tri Pushdowns – 4 x 10
Abs/Hypers

101/CROSSFIT
“Filthy 150-ish”
Teams of 3 For Time:
150 Box Jump (24/20)
150 Jumping Pull-Ups
150 KBS (55/35)
150 Push-ups
150 Knees to Elbow
150 Push Presses (45/35)
150 Supermans
150 Wall Balls (20/14)
150 Burpees
150 Double Unders
*Split reps as needed
*40 min Time Cap

CROSSFIT
In teams of 3, for time:
Station 1: 240 Cals (120 cals on Assault Bike + 120 cals on Rower)
Station 2: 210 DB Snatch (50/35) + 180 CTB Pull-Ups
Station 3: 150 Burpee Box Jumps (24/20) + 120 STO (135/95)
Notes:
-Two people working at at time, one resting, split reps within each station however you’d like
-Each team must accumulate all the reps at each station before moving on to the next one

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.