Saturday March 23rd

“Crossfit Open 19.5”
33-27-21-15-9
Thrusters (95/65)
Chest to Bar Pull Ups

Friday March 22nd

Box Step Ups
3 x 5 on Each Leg

‘Machine This”
Pick a Machine
5:00 On, 5:00 Off
4:00 On, 4:00 Off
3:00 On, 3:00 Off
2:00 On, 2:00 Off
1:00 On

Thursday March 21st

Snatch
5 x 2
Snatch Pull
5×2

“Royalty”
AMRAP 10:
30 Double Unders
15 Wall Balls (20/14)
5 Squat Snatch (135/85)

Wednesday March 20th

Back Squat
8 x 1 w/ a 3 Second Pause in Bottom

“Slingers”
60/40 Calorie Bike
40 DB Power Snatches (50/30)
20 Bar Muscle-Ups
10 Rope Climbs

Tuesday March 19th

12 Minutes of Gymnastics Practice

“Bedtime”
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (115/80)
9 Hang Power Cleans (115/80)
6 Push Jerks (115/80)

RX+ Bar Facing Burpees, (155/105)

Monday March 18th

“Sir Charles”
Wearing a 20/14# Weight Vest:
1,000m Run, directly into…
5 Rounds:
10 CTB Pull-Ups
30 Air Squats
Directly into… 1,000m Run

Saturday March 16th

“Whipper Snapper”
Teams of 3:
Shot of Jameson Each
90 Cal Row
60 Slam Balls Over Rig (50/30)
30 Tire Flips
100 Thrusters (95/65)
30 Tire Flips
60 Slam Balls Over Rig (50/30)
90 Cal Row
Team Chug (1 Green Beer Each)
30 Minute Time Cap

Friday March 15th

“Crossfit Open 19.4”
3 Rounds:
10 Power Snatches
12 Bar Facing Burpees (95/65)
3:00 Rest
3 Rounds:
10 Bar Muscle Ups
12 Bar Facing Burpees

Thursday March 14th

“10k Row”
Teams of 3

Wednesday March 13th

Overhead Squat
Build to a Heavy Single

“Needles”
EMOM 15:
Minute 1: 10 OHS (115/80)
Minute 2: 15 KBS (53/35)
Minute 3: 10 Burpees Over Bar