Wellness Revolution CrossFit – CrossFit

Friday Night Lights – 6 p.m. – Omnis Crossfit.

Sunday SmackDown – 2 p.m. – St Patricks Day Theme so wear your GREEN.

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Warm-up

Metcon

Metcon (5 Rounds for time)

FITNESS:

5 Rounds, On the 5:00

15 Lateral Barbell Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Scoring: Time
5 Intervals of Lateral Bar Burpees and 1 Round of “DT”

With rest built in, the goal is to go big on the barbell

Score is slowest interval of the 5 intervals

Metcon (5 Rounds for time)

PERFORMANCE:

15 Lateral Bar Burpees

12 Deadlifts 185/135

9 Hang Power Cleans 185/135

6 Push Jerks 185/135

Metcon (5 Rounds for time)

ESSENTIALS:

10 Lateral Bar Burpees

12 Deadlifts 95/65

9 Hang Power Clings 95/65

6 Push Jerks 95/65

Cool Down & Mobility Work