911 CrossFit

THIS WEEK AT 911 CROSSFIT
03/16 - 03/20

3/16

1) dynamic warm up

2) 15 min emom

- odd snatch+OHS

- even 5 burpee over bar

3)EMOM 20min

5 Pull ups

10 Push ups

15 squats

3/17

1) speed and agility warm up. Ladder

2)Back Squat 2.2.2x4 

3)6 rounds for time

200m Row

10 KB swings

10 Goblet squats

3/18

1) warm up 

10 HSPU,
10 burpees, 
10 Box Jumps 

500m row, 
20 air squats x3

(Not for time, unbroken work on perfect form)

2)10 min AMRAP

    10 Front rack Lunges (115/95)

    5 Burpee over the bar

    5 Thrusters

3/19

1) speed agility warm up

2)5 RFT:5 Power Cleans 135/95*   *RX+ do 185/12510
Pull-ups
10 Dips
12 V-ups
00m SB Carry

3) Cool Down with 3 minutes row or AD

3/20

1) Q&A  open wod 15.4

2) warm-up.  +  Heats by class