IA Ladies: Sunday is International Women’s Day and we are celebrating at Harbor East at 11am with a crossfit total competition! Sign up on the blog!
Strength
Every 3 minutes for 15 minutes
5 Front Squats (build in load, from the ground)
15 DB Bench Press
Metcon
30 Front Squats
40 Single Arm DB Push Press
20 DBall Squats (hug/hold ball at chest)
40 Single Arm DB Push Press
30 Back Squats
40 Single Arm DB Push Press
Fitness: 75/55
Performance: 95/65
Open: 115/75
15 Min Cap
Athletes: For the strength today it should take about 1:30 to complete. So the rest should be about 1:30. Get as heavy as possible from the ground with the FS and for the DB Bench Press find a weight you can do unbroken. For the second piece choose a light barbell load. We will stagger heats by 3 minutes if you want to share a dball.
