CrossFit – Monday, March 12th, 2018

Workout of the Day

-Interval Conditioning-

In teams of 2-3, complete 3 rounds each, alternating of:
30 Air Squats
25/20 Calorie Row
30 Air Squats


21-18-15-12-9-6-3 reps for time of:
Burpee Box Step Over, 24/20
Single Arm DB Hang Clean & Jerk, 40/25

*For the clean and jerks, it’s 21 each arm, 18 each arm, etc. switching arms
every 7 reps for the first set, every 6 reps for the second set, etc.

*Burpees are jump back and jump up but stepping up on the box.


Tabata Elbow Plank (weighted if possible)

*Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds.

Post all results to Triib and/or comments

Sladderday – Go beyond your limits.