THIS WEEK AT 911 CROSSFIT March 8-13

                                     Monday  3/9

Dynamic warm up

1. Box jump tech/1RM
2. AMRAP 15:

• 4 Wall walks*  (scale to 8 wtf’s)
• 8 TTB
• 100m Med-ball carry 20/14
• 8 SDHP 70/53
• 4 Burpees

*for Rx, stomach needs to touch wall



                                    Tuesday  3/10

1. Running tech work

2. 10 min EMOM- ODD Full clean, EVEN 15 DUBS

3.    3  Rounds For Time:

• 40 Wallballs 20/14
• 20 Power Cleans 115/85
• 800m Run

                                Wednesday  3/11

1. Warmup: 2 Rounds NOT for time
   
   • 8 Ring Rows
   • 8 Good Mornings 45/35
   • 8 high hang squat cleans 45/35
   • 8 Jumping jacks
   
    2.
   

   B) For Time:

   20 DB Snatch 40/25

   18 Box Step-ups 24/20

   16 Pullups

   14 Dips

   12 Burpees

   1 Mile Run

   12 Burpees

   14 Dips

   16 Pullups

   18 Box Step-ups

   20 DB Snatch

                                    Thursday   3/12

1- Stretch/ warm up 2- Front squat build to 4RM 3- AMRAP 15: 20 Overhead Plate Walking Lunges 25/15 200m Run 20 KB Swings 53/35 200m Run                                  Friday   3/13 1- OPEN 15.3