March 2018 – Ole Glory CrossFit

AMRAP in 20 minutes: 5 Strict Pull-up 10 Handstand Push-up 15 Back Squat (45/35 lb.)

Squat Snatch 2-4-2-4-2-4

5 rounds: Min 1: 300/250-m Row Min 2: 16 Wall Balls (20/14 lb.) Min 3: 25 KB Swings (24/16 kg) Min 4: Rest

21-15-9-6 reps for time: Front Rack Lunges (155/115 lb.) Box Jump Overs (30/24 in.)

4 rounds: 400-m Run Max Presses (115/75 lb.) Max Push Presses Max Push Jerks

3 rounds: 12 SDHPs (95/65 lb.) 24 Push-ups *Every minute perform 20 Lateral Bar Jumps

Partner Workout A new version of over/unders!! 4 rounds (each): P1) 20 Power Clean and Jerks (115/75 lb.) P2) AMRAP KB Swings (24/16 kg)

For Time: 800-m Run 20 Burpees 1-k Row 20 Front Squats (45/35 lb.) 40/30-Cal. Assault Bike 20 Over-Unders

3 rounds: 12 Reverse Lunges with 1 KB (24/16 kg) 100-m Waiters Walk 30 Air Squats

Weightlifting Split Jerk (1-1-1-1-1)

Month: March 2018