9.14.19 - Saturday | CrossFit 312

9.14.19 – Saturday

STRENGTH -8am

See Platform Whiteboard Day 3

CROSSFIT/101 – 9am
In Teams of 3, For Time:
200m Run Relay then…
150 Thrusters (75/55)
100 Box Jumps (24/20)
50 Power Snatch (75/55)
Then…
500m Row Relay
*One team member works at a time, must keep a 115/85 barbell off the ground (Deadlift, front rack, or overhead) during the thrusters, box jumps, and snatches. When barbell touches the ground 10 burpees for whole team.

CROSSFIT/10am

“Fight Gone Bad”
Three Rounds for max reps:
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20)
Push Press (75/55)
Row for Cals
Rest 1 minute
*1 minute to accumulate reps at each movement before rotating

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.