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Here is what we found…
Friday 3/25 Basic & Performance With a running Clock: Mins 1,2 &3: 400m Run + AMRAP OHS, 135/95 (basic adjust weight down) Min 4: Rest
Cash in: 1×800 Cash out: 2×25 floor wipers Basic Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: L-Pull-Ups x 10-12 reps or
Basic Every minute on the minute for 15 minutes (5 sets): Station 1 – Romanian Deadlift x 6-8 reps @ 20X1 Station 2 – Alternating
Tuesday 3/22 Cash In: 2×200 30 sec rest Cash out: 75 (anyway) straight body crunches  Basic Every 2 minutes, for 12 minutes (6 sets):
Monday 3/21 Cash In: 2×400 30 sec rest Cash Out: 3×10 ghd sit ups Basic & Performance Every 2 minutes, for 16 minutes (4
Sunday Story…The Map Your program isn’t working. You show up, you work pretty hard (you think) but nothing really changes. You still aren’t fitting into
Workout 16.4 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
This week’s recipe is a special request for little Thomas W. This little guy has been doing CrossFit Kids and personal training with us for
Cash in: 2×200…60 sec rest Basic & Performance Complete the following congo-line style in teams of three, with each partner completing the following:  For
Basic Every 2 minutes, for 18 minutes: Movement 1: Supine Ring Row x 10 reps @ 2111 Movement 2: Nose-to-Wall Handstand Hold x 45-60 seconds
