Monday 4/3/17 - Quads Oh-ver Bar

MAIN WOD

M-1: Clean + Hang Clean + Jerk

3-3-3, 3x3

M-2: 4 Rounds For Time:

7 Front Squats, 245#/165#

14 Burpees, Lateral Jump Over Bar

TIME CAP: 10:00

L2: 4 Rounds For Time:

7 Front Squats 75% of 1RM Front Squat

14 Burpees, Lateral Jump Over Bar

TIME CAP: 10:00

L2: 4 Rounds For Time:

7 Front Squats 75% of 1RM Front Squat

14 Burpees

TIME CAP: 10:00

FITNESS CLASS

F-1: Hang Clean

3-3-3-3-3

F-2: 4 Rounds For Time:

14 Calorie Row

14 Burpees over Rower

TIME CAP 16:00

F-3: 80 Sit Ups for Time

WEIGHTLIFTING

Snatch Balance

3x2, add weight, 3x2, add weight, 3x2

Start at 65-75%

Snatch 8x2 Every 90s

Snach mid liftoff + Snatch Pull

5x2

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Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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