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Friday March 28:

Dynamic Warm Up Deadlift 4x3, last set at 90% CrossFit Open Workout 14.5 21 Thrusters 21 Bar Facing Burpees 18 Thrusters 18 Bar Facing Burpees ... 3 Thrusters 3 Bar Facing Burpees Scale 21-15-9 Thrusters Bar Facing Burpees Cash Out: Split Squat 5x5

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Tuesday March 11:

Dynamic Warm Up Squat 5x3, Last 3 at 80% 3 Rounds for Max Reps 1 min Burpees 1 min Thrusters (45/30) 1 min Box Jumps (24/20) 1 min KB Swings (24/16) 1 min DU 1 min Rest Cash Out: Band Pull Throughs 3x10, Dips 3x8

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Monday February 17:

Dynamic Warm Up Press 3x5 at 70% AMRAP 3:30 3 Burpees 3 C&J (95/65) 6 Burpees 6 C&J (95/65) … Rest 90 sec AMRAP 3:30 … 9 Burpees 9 C&J (95/65) 12 Burpees 12 C&J (95/65) … Cash Out: Flexed Arm Hang 4x30sec, Dips 4x9

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