Friday- March 15th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Lat stretch x :30 each

*Pec stretch x :30 each

A. Strict Press, Push Press, Bench Press OR Jerk (SAME lift from last week)

3 x 3 @90% of your 3RM

*Do warm up reps as needed and then all 3 sets at the same weight

B. “Cloud Nine”

AMRAP 9:00

30/24 Calorie Row

30 Hand Release Push-ups

30 Dumbbell Snatches (50/35) (35/25)

C. Buy-Out

Quad Smash x 2:00 each

Pec Smash x 1:00 each

*WE WILL BE DOING THE CROSSFIT OPEN WODS ON MONDAYS!