Skill WOD
12 Single Leg RDL (right leg)
directly into :30 second single arm farmers carry
12 Single Leg RDL (left leg)
directly into :30 second single arm farmers carry
3 rounds
WOD
3 minutes on 1 minutes off
5 Rounds
20 Air Squats
15 Deadlift
20 Front Rack Lunge
Max Double Under
Fitness: 95/65 (single unders)
Performance: 115/75
Open: 155/105
**Athletes should have about 1:00 for doubles/singles**
DRIVE
In 6 minutes
40 Ski Cals
30 Burpees
Max Goblet Squats
In 6 minutes
40 C2 Bike Cals or 30 Assault Bike Cals
40 KB Swings
Max Goblet Squats
2 Rnds
Save the Date:
Tomorrow – Dash Volume 2 (for distance) starts
April 5th- Lift Off at Crossfit Harbor East @ 6:30pm
May 11th – Chipper for a Cause at CFHE
May 27th- Memorial Day Murph!