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

Weightlifting

Back Squat (Build to Heavy Set of 5 Scoring: Load)

Metcon

Metcon (Time)

FITNESS:

“Jacquelyn”

For Time:

1000 Meter Row

50 Wallballs (20/14)

30 Toes to Bar

Scoring: Time

Metcon (Time)

PERFORMANCE:

1000 Meter Row

50 Wall Ball 30/25

30 Strict Toes to Bar

Metcon (Time)

ESSENTIALS:

750 Meter Row

40 Wall Balls 14/10

20 Knee Raises

Cool Down & Mobility Work